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  6. Teff vs. Khorasan wheat

Teff vs. Khorasan wheat — In-Depth Nutrition Comparison

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Significant differences between teff and khorasan wheat

  • Teff has more manganese, iron, copper, vitamin B6, calcium, and magnesium; however, khorasan wheat is richer in selenium, vitamin B3, vitamin B1, and fiber.
  • Teff covers your daily manganese needs 283% more than khorasan wheat.
  • Khorasan wheat has 8 times less calcium than teff. Teff has 180mg of calcium, while khorasan wheat has 22mg.

Specific food types used in this comparison are Teff, uncooked and Wheat, KAMUT khorasan, uncooked.

Infographic

Teff vs Khorasan 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
Teff
6
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +41.5%
Contains more CalciumCalcium +718.2%
Contains more IronIron +102.4%
Contains more CopperCopper +60.1%
Contains more PhosphorusPhosphorus +17.9%
Contains more ManganeseManganese +237.8%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +1752.3%
~equal in Potassium ~403mg
~equal in Zinc ~3.68mg

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
2
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +86.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B1Vitamin B1 +45.1%
Contains more Vitamin B3Vitamin B3 +89.6%
Contains more CholineCholine +96.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +11.7%
Contains more OtherOther +41.1%
Contains more WaterWater +25.5%
~equal in Protein ~14.54g
~equal in Carbs ~70.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +72.5%
Contains less Sat. FatSaturated fat -56.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
3
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
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more SucroseSucrose +12.7%
Contains more GlucoseGlucose +17.7%
Contains more FructoseFructose +327.3%
Contains more StarchStarch +43.4%
Contains more MaltoseMaltose +65500%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Khorasan wheat
Lower in Cholesterol ok
Lower in Sugar 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 Khorasan wheat DV% diff.
Manganese 9.24mg 2.735mg 283%
Selenium 4.4µg 81.5µg 140%
Iron 7.63mg 3.77mg 48%
Copper 0.81mg 0.506mg 34%
Vitamin B3 3.363mg 6.375mg 19%
Vitamin B6 0.482mg 0.259mg 17%
Calcium 180mg 22mg 16%
Vitamin B1 0.39mg 0.566mg 15%
Magnesium 184mg 130mg 13%
Fiber 8g 11.1g 12%
Phosphorus 429mg 364mg 9%
Starch 36.56g 52.41g 7%
Vitamin B2 0.27mg 0.184mg 7%
Vitamin E 0.08mg 0.61mg 4%
Polyunsaturated fat 1.071g 0.621g 3%
Choline 13.1mg 25.8mg 2%
Protein 13.3g 14.54g 2%
Calories 367kcal 337kcal 2%
Carbs 73.13g 70.58g 1%
Potassium 427mg 403mg 1%
Monounsaturated fat 0.589g 0.213g 1%
Saturated fat 0.449g 0.196g 1%
Fats 2.38g 2.13g 0%
Net carbs 65.13g 59.48g N/A
Sugar 1.84g 7.84g N/A
Zinc 3.63mg 3.68mg 0%
Sodium 12mg 5mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.942mg 0.949mg 0%
Vitamin K 1.9µg 1.8µg 0%
Trans fat 0.005g N/A
Tryptophan 0.139mg 0.13mg 0%
Threonine 0.51mg 0.442mg 0%
Isoleucine 0.501mg 0.566mg 0%
Leucine 1.068mg 1.112mg 0%
Lysine 0.376mg 0.416mg 0%
Methionine 0.428mg 0.251mg 0%
Phenylalanine 0.698mg 0.772mg 0%
Valine 0.686mg 0.687mg 0%
Histidine 0.301mg 0.379mg 0%
Fructose 0.47g 0.11g 0%
Omega-3 - ALA 0.135g 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Khorasan 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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
229%
Teff
150%
Khorasan wheat

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 6g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 0.253g)
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.