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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +71.2% |
~equal in
Saturated fat
~0.454g
~equal in
Polyunsaturated fat
~0.978g