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Teff vs Spelt - In-Depth Nutrition Comparison

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Important differences between Teff and Spelt

  • Teff has more Manganese, Iron, Copper, Vitamin B6, Calcium, Vitamin B2, and Magnesium, however Spelt is richer in Vitamin B3, Selenium, and Fiber.
  • Teff's daily need coverage for Manganese is 272% more.
  • Teff contains 7 times more Calcium than Spelt. Teff contains 180mg of Calcium, while Spelt contains 27mg.

The food varieties used in the comparison are Teff, uncooked and Spelt, uncooked.

Infographic

Teff vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
7
:
1
Spelt
Spelt
Contains more Calcium +566.7%
Contains more Iron +71.8%
Contains more Magnesium +35.3%
Contains more Potassium +10.1%
Contains more Zinc +10.7%
Contains more Copper +58.5%
Contains less Sodium -33.3%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Zinc - 3.28
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +566.7%
Contains more Iron +71.8%
Contains more Magnesium +35.3%
Contains more Potassium +10.1%
Contains more Zinc +10.7%
Contains more Copper +58.5%
Contains less Sodium -33.3%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Zinc - 3.28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
3
:
8
Spelt
Spelt
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Equal in Vitamin B1 - 0.364
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B2 +138.9%
Contains more Vitamin B6 +109.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +887.5%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin K +89.5%
Equal in Vitamin B1 - 0.364

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Spelt
Spelt
Contains more Other +32.4%
Contains more Water +24.9%
Equal in Protein - 14.57
Equal in Fats - 2.43
Equal in Carbs - 70.19
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
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Other +32.4%
Contains more Water +24.9%
Equal in Protein - 14.57
Equal in Fats - 2.43
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +32.4%
Contains more Polyunsaturated fat +17.5%
Equal in Saturated Fat - 0.406
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +32.4%
Contains more Polyunsaturated fat +17.5%
Equal in Saturated Fat - 0.406

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
2
:
3
Spelt
Spelt
Contains more Fructose +95.8%
Contains more Starch +47.5%
Contains more Glucose +15.1%
Contains more Maltose +51400%
Equal in Sucrose - 0.59
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
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Fructose +95.8%
Contains more Starch +47.5%
Contains more Glucose +15.1%
Contains more Maltose +51400%
Equal in Sucrose - 0.59

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Spelt
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Spelt Opinion
Net carbs 65.13g 59.49g Teff
Protein 13.3g 14.57g Spelt
Fats 2.38g 2.43g Spelt
Carbs 73.13g 70.19g Teff
Calories 367kcal 338kcal Teff
Starch 36.56g 53.92g Spelt
Fructose 0.47g 0.24g Teff
Sugar 1.84g 6.82g Teff
Fiber 8g 10.7g Spelt
Calcium 180mg 27mg Teff
Iron 7.63mg 4.44mg Teff
Magnesium 184mg 136mg Teff
Phosphorus 429mg 401mg Teff
Potassium 427mg 388mg Teff
Sodium 12mg 8mg Spelt
Zinc 3.63mg 3.28mg Teff
Copper 0.81mg 0.511mg Teff
Vitamin A 9IU 10IU Spelt
Vitamin E 0.08mg 0.79mg Spelt
Vitamin B1 0.39mg 0.364mg Teff
Vitamin B2 0.27mg 0.113mg Teff
Vitamin B3 3.363mg 6.843mg Spelt
Vitamin B5 0.942mg 1.068mg Spelt
Vitamin B6 0.482mg 0.23mg Teff
Folate 45µg Spelt
Vitamin K 1.9µg 3.6µg Spelt
Tryptophan 0.139mg 0.132mg Teff
Threonine 0.51mg 0.443mg Teff
Isoleucine 0.501mg 0.552mg Spelt
Leucine 1.068mg 1.07mg Spelt
Lysine 0.376mg 0.409mg Spelt
Methionine 0.428mg 0.258mg Teff
Phenylalanine 0.698mg 0.737mg Spelt
Valine 0.686mg 0.681mg Teff
Histidine 0.301mg 0.36mg Spelt
Saturated Fat 0.449g 0.406g Spelt
Monounsaturated Fat 0.589g 0.445g Teff
Polyunsaturated fat 1.071g 1.258g Spelt
Omega-3 - ALA 0.135g 0.065g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Spelt
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
35%
Spelt
Minerals Daily Need Coverage Score
133%
Teff
92%
Spelt

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.98g)
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 - 63)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.