Teff vs. Rye — In-Depth Nutrition Comparison
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The main differences between teff and rye
- Teff has more manganese, iron, copper, magnesium, calcium, vitamin B6, and phosphorus; however, rye has more fiber, selenium, and vitamin B5.
- Daily need coverage for manganese for teff is 290% higher.
- Rye has 8 times less calcium than teff. Teff has 180mg of calcium, while rye has 24mg.
Food types used in this article are Teff, uncooked and Rye grain.
Infographic
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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.
| Contains more MagnesiumMagnesium | +67.3% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +190.1% |
| Contains more CopperCopper | +120.7% |
| Contains more ZincZinc | +37% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains more ManganeseManganese | +258.6% |
| Contains more PotassiumPotassium | +19.4% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +215.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.4% |
| Contains more Vitamin B6Vitamin B6 | +63.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +962.5% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B5Vitamin B5 | +54.6% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more CholineCholine | +132.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 2.577mg | 290% |
| Iron | 7.63mg | 2.63mg | 63% |
| Copper | 0.81mg | 0.367mg | 49% |
| Fiber | 8g | 15.1g | 28% |
| Magnesium | 184mg | 110mg | 18% |
| Selenium | 4.4µg | 13.9µg | 17% |
| Calcium | 180mg | 24mg | 16% |
| Starch | 36.56g | 15% | |
| Vitamin B6 | 0.482mg | 0.294mg | 14% |
| Phosphorus | 429mg | 332mg | 14% |
| Vitamin B5 | 0.942mg | 1.456mg | 10% |
| Folate | 38µg | 10% | |
| Zinc | 3.63mg | 2.65mg | 9% |
| Protein | 13.3g | 10.34g | 6% |
| Vitamin B1 | 0.39mg | 0.316mg | 6% |
| Vitamin B3 | 3.363mg | 4.27mg | 6% |
| Vitamin E | 0.08mg | 0.85mg | 5% |
| Choline | 13.1mg | 30.4mg | 3% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Potassium | 427mg | 510mg | 2% |
| Polyunsaturated fat | 1.071g | 0.767g | 2% |
| Saturated fat | 0.449g | 0.197g | 1% |
| Monounsaturated fat | 0.589g | 0.208g | 1% |
| Calories | 367kcal | 338kcal | 1% |
| Vitamin B2 | 0.27mg | 0.251mg | 1% |
| Carbs | 73.13g | 75.86g | 1% |
| Fats | 2.38g | 1.63g | 1% |
| Net carbs | 65.13g | 60.76g | N/A |
| Sugar | 1.84g | 0.98g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.139mg | 0.108mg | 0% |
| Threonine | 0.51mg | 0.289mg | 0% |
| Isoleucine | 0.501mg | 0.208mg | 0% |
| Leucine | 1.068mg | 0.563mg | 0% |
| Lysine | 0.376mg | 0.286mg | 0% |
| Methionine | 0.428mg | 0.153mg | 0% |
| Phenylalanine | 0.698mg | 0.435mg | 0% |
| Valine | 0.686mg | 0.317mg | 0% |
| Histidine | 0.301mg | 0.189mg | 0% |
| Fructose | 0.47g | 0.11g | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.6% |
| Contains more FatsFats | +46% |
| Contains more OtherOther | +51% |
| Contains more WaterWater | +20.2% |
~equal in
Carbs
~75.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +183.2% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
| Contains less Sat. FatSaturated fat | -56.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +356.3% |
| Contains more FructoseFructose | +327.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +14.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g