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  6. Teff vs. Buckwheat

Teff vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Teff and Buckwheat

  • Teff has more Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Vitamin B1, Zinc, Fiber, and Vitamin B2 than Buckwheat.
  • Teff's daily need coverage for Manganese is 384% more.
  • Teff contains 10 times more Vitamin B1 than Buckwheat. Teff contains 0.39mg of Vitamin B1, while Buckwheat contains 0.04mg.

The food varieties used in the comparison are Teff, uncooked and Buckwheat groats, roasted, cooked.

Infographic

Teff vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +2471.4%
Contains more Iron +853.8%
Contains more Magnesium +260.8%
Contains more Phosphorus +512.9%
Contains more Potassium +385.2%
Contains more Zinc +495.1%
Contains more Copper +454.8%
Contains more Manganese +2192.8%
Contains more Selenium +100%
Contains less Sodium -66.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2471.4%
Contains more Iron +853.8%
Contains more Magnesium +260.8%
Contains more Phosphorus +512.9%
Contains more Potassium +385.2%
Contains more Zinc +495.1%
Contains more Copper +454.8%
Contains more Manganese +2192.8%
Contains more Selenium +100%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
6
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +257.8%
Contains more Vitamin B5 +162.4%
Contains more Vitamin B6 +526%
Contains more Vitamin E +12.5%
Equal in Vitamin K - 1.9
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +592.3%
Contains more Vitamin B3 +257.8%
Contains more Vitamin B5 +162.4%
Contains more Vitamin B6 +526%
Contains more Vitamin E +12.5%
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Buckwheat
Buckwheat
Contains more Protein +293.5%
Contains more Fats +283.9%
Contains more Carbs +266.8%
Contains more Other +451.2%
Contains more Water +757.5%
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +293.5%
Contains more Fats +283.9%
Contains more Carbs +266.8%
Contains more Other +451.2%
Contains more Water +757.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +469.7%
Contains less Saturated Fat -70.2%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +469.7%
Contains less Saturated Fat -70.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +55%
Contains more Glucose +265%
Contains more Fructose +370%
Contains more Maltose +∞%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +55%
Contains more Glucose +265%
Contains more Fructose +370%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Buckwheat
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Buckwheat Opinion
Net carbs 65.13g 17.24g Teff
Protein 13.3g 3.38g Teff
Fats 2.38g 0.62g Teff
Carbs 73.13g 19.94g Teff
Calories 367kcal 92kcal Teff
Starch 36.56g Teff
Fructose 0.47g 0.1g Teff
Sugar 1.84g 0.9g Buckwheat
Fiber 8g 2.7g Teff
Calcium 180mg 7mg Teff
Iron 7.63mg 0.8mg Teff
Magnesium 184mg 51mg Teff
Phosphorus 429mg 70mg Teff
Potassium 427mg 88mg Teff
Sodium 12mg 4mg Buckwheat
Zinc 3.63mg 0.61mg Teff
Copper 0.81mg 0.146mg Teff
Manganese 9.24mg 0.403mg Teff
Selenium 4.4µg 2.2µg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.09mg Buckwheat
Vitamin B1 0.39mg 0.04mg Teff
Vitamin B2 0.27mg 0.039mg Teff
Vitamin B3 3.363mg 0.94mg Teff
Vitamin B5 0.942mg 0.359mg Teff
Vitamin B6 0.482mg 0.077mg Teff
Folate 14µg Buckwheat
Vitamin K 1.9µg 1.9µg
Tryptophan 0.139mg 0.049mg Teff
Threonine 0.51mg 0.129mg Teff
Isoleucine 0.501mg 0.127mg Teff
Leucine 1.068mg 0.212mg Teff
Lysine 0.376mg 0.172mg Teff
Methionine 0.428mg 0.044mg Teff
Phenylalanine 0.698mg 0.133mg Teff
Valine 0.686mg 0.173mg Teff
Histidine 0.301mg 0.079mg Teff
Saturated Fat 0.449g 0.134g Buckwheat
Monounsaturated Fat 0.589g 0.188g Teff
Polyunsaturated fat 1.071g 0.188g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Teff
8%
Buckwheat
Minerals Daily Need Coverage Score
229%
Teff
24%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 51)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.315g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.