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Teff vs. Wheat — In-Depth Nutrition Comparison

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How are teff and wheat different?

  • Teff is richer in manganese, iron, copper, calcium, vitamin B2, and magnesium, while wheat is higher in selenium, vitamin B3, and phosphorus.
  • Teff covers your daily need for manganese, 271% more than wheat .
  • Teff contains 5 times more calcium than wheat . Teff contains 180mg of calcium, while wheat contains 34mg.

Teff, uncooked and Wheat, durum types were used in this article.

Infographic

Teff vs Wheat  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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +429.4%
Contains more IronIron +116.8%
Contains more CopperCopper +46.5%
Contains more ManganeseManganese +206.8%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +1931.8%
~equal in Potassium ~431mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +100.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.419mg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more OtherOther +33.1%
Contains more WaterWater +24%
~equal in Protein ~13.68g
~equal in Fats ~2.47g
~equal in Carbs ~71.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
3
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +71.2%
~equal in Saturated fat ~0.454g
~equal in Polyunsaturated fat ~0.978g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Wheat DV% diff.
Manganese 9.24mg 3.012mg 271%
Selenium 4.4µg 89.4µg 155%
Iron 7.63mg 3.52mg 51%
Fiber 8g 32%
Copper 0.81mg 0.553mg 29%
Vitamin B3 3.363mg 6.738mg 21%
Starch 36.56g 15%
Calcium 180mg 34mg 15%
Phosphorus 429mg 508mg 11%
Vitamin B2 0.27mg 0.121mg 11%
Folate 43µg 11%
Magnesium 184mg 144mg 10%
Zinc 3.63mg 4.16mg 5%
Vitamin B6 0.482mg 0.419mg 5%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Vitamin B1 0.39mg 0.419mg 2%
Monounsaturated fat 0.589g 0.344g 1%
Polyunsaturated fat 1.071g 0.978g 1%
Fructose 0.47g 1%
Calories 367kcal 339kcal 1%
Protein 13.3g 13.68g 1%
Vitamin E 0.08mg 1%
Carbs 73.13g 71.13g 1%
Fats 2.38g 2.47g 0%
Net carbs 65.13g 71.13g N/A
Potassium 427mg 431mg 0%
Sugar 1.84g N/A
Sodium 12mg 2mg 0%
Vitamin B5 0.942mg 0.935mg 0%
Saturated fat 0.449g 0.454g 0%
Tryptophan 0.139mg 0.176mg 0%
Threonine 0.51mg 0.366mg 0%
Isoleucine 0.501mg 0.533mg 0%
Leucine 1.068mg 0.934mg 0%
Lysine 0.376mg 0.303mg 0%
Methionine 0.428mg 0.221mg 0%
Phenylalanine 0.698mg 0.681mg 0%
Valine 0.686mg 0.594mg 0%
Histidine 0.301mg 0.322mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
34%
Wheat
Minerals Daily Need Coverage Score
229%
Teff
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 50)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.