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
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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
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Calcium
+566.7%
Contains
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Iron
+71.8%
Contains
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Magnesium
+35.3%
Contains
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Potassium
+10.1%
Contains
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Zinc
+10.7%
Contains
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Copper
+58.5%
Contains
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Manganese
+209.8%
Contains
less
Sodium
-33.3%
Contains
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Selenium
+165.9%
Equal in Phosphorus - 401
Equal in Potassium - 388
Equal in Zinc - 3.28
Contains
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Calcium
+566.7%
Contains
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Iron
+71.8%
Contains
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Magnesium
+35.3%
Contains
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Potassium
+10.1%
Contains
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Zinc
+10.7%
Contains
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Copper
+58.5%
Contains
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Manganese
+209.8%
Contains
less
Sodium
-33.3%
Contains
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Selenium
+165.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B2
+138.9%
Contains
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Vitamin B6
+109.6%
Contains
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Vitamin A
+11.1%
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Vitamin E
+887.5%
Contains
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Vitamin B3
+103.5%
Contains
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Vitamin B5
+13.4%
Contains
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Vitamin K
+89.5%
Equal in Vitamin B1 - 0.364
Contains
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Vitamin B2
+138.9%
Contains
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Vitamin B6
+109.6%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+887.5%
Contains
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Vitamin B3
+103.5%
Contains
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Vitamin B5
+13.4%
Contains
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Vitamin K
+89.5%
Equal in Vitamin B1 - 0.364
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+32.4%
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Water
+24.9%
Equal in Protein - 14.57
Equal in Fats - 2.43
Equal in Carbs - 70.19
Contains
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Other
+32.4%
Contains
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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
Contains
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Monounsaturated Fat
+32.4%
Contains
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Polyunsaturated fat
+17.5%
Equal in Saturated Fat - 0.406
Contains
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Monounsaturated Fat
+32.4%
Contains
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Polyunsaturated fat
+17.5%
Equal in Saturated Fat - 0.406
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Fructose
+95.8%
Contains
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Starch
+47.5%
Contains
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Glucose
+15.1%
Contains
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Maltose
+51400%
Equal in Sucrose - 0.59
Contains
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Fructose
+95.8%
Contains
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Starch
+47.5%
Contains
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Glucose
+15.1%
Contains
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Maltose
+51400%
Equal in Sucrose - 0.59
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 65.13g | 59.49g |
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| Protein | 13.3g | 14.57g |
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| Fats | 2.38g | 2.43g |
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| Carbs | 73.13g | 70.19g |
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| Calories | 367kcal | 338kcal |
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| Starch | 36.56g | 53.92g |
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| Fructose | 0.47g | 0.24g |
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| Sugar | 1.84g | 6.82g |
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| Fiber | 8g | 10.7g |
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| Calcium | 180mg | 27mg |
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| Iron | 7.63mg | 4.44mg |
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| Magnesium | 184mg | 136mg |
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| Phosphorus | 429mg | 401mg |
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| Potassium | 427mg | 388mg |
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| Sodium | 12mg | 8mg |
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| Zinc | 3.63mg | 3.28mg |
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| Copper | 0.81mg | 0.511mg |
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| Manganese | 9.24mg | 2.983mg |
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| Selenium | 4.4µg | 11.7µg |
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| Vitamin A | 9IU | 10IU |
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| Vitamin E | 0.08mg | 0.79mg |
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| Vitamin B1 | 0.39mg | 0.364mg |
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| Vitamin B2 | 0.27mg | 0.113mg |
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| Vitamin B3 | 3.363mg | 6.843mg |
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| Vitamin B5 | 0.942mg | 1.068mg |
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| Vitamin B6 | 0.482mg | 0.23mg |
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| Folate | 45µg |
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| Vitamin K | 1.9µg | 3.6µg |
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| Tryptophan | 0.139mg | 0.132mg |
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| Threonine | 0.51mg | 0.443mg |
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| Isoleucine | 0.501mg | 0.552mg |
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| Leucine | 1.068mg | 1.07mg |
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| Lysine | 0.376mg | 0.409mg |
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| Methionine | 0.428mg | 0.258mg |
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| Phenylalanine | 0.698mg | 0.737mg |
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| Valine | 0.686mg | 0.681mg |
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| Histidine | 0.301mg | 0.36mg |
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| Saturated Fat | 0.449g | 0.406g |
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| Monounsaturated Fat | 0.589g | 0.445g |
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| Polyunsaturated fat | 1.071g | 1.258g |
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| Omega-3 - ALA | 0.135g | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
229%
119%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 4.98g)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)