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  6. Teff vs. Rye

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 from 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

Teff vs Rye 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
7
:
3
Rye
Rye
Contains more Calcium +650%
Contains more Iron +190.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +29.2%
Contains more Zinc +37%
Contains more Copper +120.7%
Contains more Manganese +258.6%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Selenium +215.9%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +650%
Contains more Iron +190.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +29.2%
Contains more Zinc +37%
Contains more Copper +120.7%
Contains more Manganese +258.6%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Contains more Selenium +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.
Teff
Teff
3
:
9
Rye
Rye
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Equal in Vitamin B2 - 0.251
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Equal in Vitamin B2 - 0.251

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Rye
Rye
Contains more Protein +28.6%
Contains more Fats +46%
Contains more Other +51%
Contains more Water +20.2%
Equal in Carbs - 75.86
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +28.6%
Contains more Fats +46%
Contains more Other +51%
Contains more Water +20.2%
Equal in Carbs - 75.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +183.2%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -56.1%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +183.2%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -56.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Rye
Rye
Contains more Starch +∞%
Contains more Glucose +356.3%
Contains more Fructose +327.3%
Contains more Maltose +∞%
Contains more Sucrose +14.5%
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +356.3%
Contains more Fructose +327.3%
Contains more Maltose +∞%
Contains more Sucrose +14.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Rye
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 ok

All nutrients comparison - raw data values

Nutrient Teff Rye Opinion
Net carbs 65.13g 60.76g Teff
Protein 13.3g 10.34g Teff
Fats 2.38g 1.63g Teff
Carbs 73.13g 75.86g Rye
Calories 367kcal 338kcal Teff
Starch 36.56g Teff
Fructose 0.47g 0.11g Teff
Sugar 1.84g 0.98g Rye
Fiber 8g 15.1g Rye
Calcium 180mg 24mg Teff
Iron 7.63mg 2.63mg Teff
Magnesium 184mg 110mg Teff
Phosphorus 429mg 332mg Teff
Potassium 427mg 510mg Rye
Sodium 12mg 2mg Rye
Zinc 3.63mg 2.65mg Teff
Copper 0.81mg 0.367mg Teff
Manganese 9.24mg 2.577mg Teff
Selenium 4.4µg 13.9µg Rye
Vitamin A 9IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.08mg 0.85mg Rye
Vitamin B1 0.39mg 0.316mg Teff
Vitamin B2 0.27mg 0.251mg Teff
Vitamin B3 3.363mg 4.27mg Rye
Vitamin B5 0.942mg 1.456mg Rye
Vitamin B6 0.482mg 0.294mg Teff
Folate 38µg Rye
Vitamin K 1.9µg 5.9µg Rye
Tryptophan 0.139mg 0.108mg Teff
Threonine 0.51mg 0.289mg Teff
Isoleucine 0.501mg 0.208mg Teff
Leucine 1.068mg 0.563mg Teff
Lysine 0.376mg 0.286mg Teff
Methionine 0.428mg 0.153mg Teff
Phenylalanine 0.698mg 0.435mg Teff
Valine 0.686mg 0.317mg Teff
Histidine 0.301mg 0.189mg Teff
Saturated Fat 0.449g 0.197g Rye
Monounsaturated Fat 0.589g 0.208g Teff
Polyunsaturated fat 1.071g 0.767g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rye
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
36%
Rye
Minerals Daily Need Coverage Score
229%
Teff
98%
Rye

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 - 34)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.252g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.