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  6. Teff vs. Wild rice

Teff vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Teff and Wild rice

  • Wild rice contains less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin B6, Fiber, Zinc, and Calcium than Teff.
  • Teff's daily need coverage for Manganese is 389% higher.
  • Wild rice contains 60 times less Calcium than Teff. Teff contains 180mg of Calcium, while Wild rice contains 3mg.

The food types used in this comparison are Teff, uncooked and Wild rice, cooked.

Infographic

Teff vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +5900%
Contains more Iron +1171.7%
Contains more Magnesium +475%
Contains more Phosphorus +423.2%
Contains more Potassium +322.8%
Contains more Zinc +170.9%
Contains more Copper +569.4%
Contains more Manganese +3176.6%
Contains more Selenium +450%
Contains less Sodium -75%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +5900%
Contains more Iron +1171.7%
Contains more Magnesium +475%
Contains more Phosphorus +423.2%
Contains more Potassium +322.8%
Contains more Zinc +170.9%
Contains more Copper +569.4%
Contains more Manganese +3176.6%
Contains more Selenium +450%
Contains less Sodium -75%

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
7
:
5
Wild rice
Wild rice
Contains more Vitamin A +200%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +161.3%
Contains more Vitamin B5 +511.7%
Contains more Vitamin B6 +257%
Contains more Vitamin K +280%
Contains more Vitamin E +200%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +200%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +161.3%
Contains more Vitamin B5 +511.7%
Contains more Vitamin B6 +257%
Contains more Vitamin K +280%
Contains more Vitamin E +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Wild rice
Wild rice
Contains more Protein +233.3%
Contains more Fats +600%
Contains more Carbs +242.7%
Contains more Other +492.5%
Contains more Water +738.2%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +233.3%
Contains more Fats +600%
Contains more Carbs +242.7%
Contains more Other +492.5%
Contains more Water +738.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1078%
Contains more Polyunsaturated fat +402.8%
Contains less Saturated Fat -89.1%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1078%
Contains more Polyunsaturated fat +402.8%
Contains less Saturated Fat -89.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +87.9%
Contains more Glucose +265%
Contains more Fructose +135%
Contains more Maltose +∞%
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
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +87.9%
Contains more Glucose +265%
Contains more Fructose +135%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Wild rice Opinion
Net carbs 65.13g 19.54g Teff
Protein 13.3g 3.99g Teff
Fats 2.38g 0.34g Teff
Carbs 73.13g 21.34g Teff
Calories 367kcal 101kcal Teff
Starch 36.56g Teff
Fructose 0.47g 0.2g Teff
Sugar 1.84g 0.73g Wild rice
Fiber 8g 1.8g Teff
Calcium 180mg 3mg Teff
Iron 7.63mg 0.6mg Teff
Magnesium 184mg 32mg Teff
Phosphorus 429mg 82mg Teff
Potassium 427mg 101mg Teff
Sodium 12mg 3mg Wild rice
Zinc 3.63mg 1.34mg Teff
Copper 0.81mg 0.121mg Teff
Manganese 9.24mg 0.282mg Teff
Selenium 4.4µg 0.8µg Teff
Vitamin A 9IU 3IU Teff
Vitamin E 0.08mg 0.24mg Wild rice
Vitamin B1 0.39mg 0.052mg Teff
Vitamin B2 0.27mg 0.087mg Teff
Vitamin B3 3.363mg 1.287mg Teff
Vitamin B5 0.942mg 0.154mg Teff
Vitamin B6 0.482mg 0.135mg Teff
Folate 26µg Wild rice
Vitamin K 1.9µg 0.5µg Teff
Tryptophan 0.139mg 0.049mg Teff
Threonine 0.51mg 0.127mg Teff
Isoleucine 0.501mg 0.167mg Teff
Leucine 1.068mg 0.276mg Teff
Lysine 0.376mg 0.17mg Teff
Methionine 0.428mg 0.119mg Teff
Phenylalanine 0.698mg 0.195mg Teff
Valine 0.686mg 0.232mg Teff
Histidine 0.301mg 0.104mg Teff
Saturated Fat 0.449g 0.049g Wild rice
Monounsaturated Fat 0.589g 0.05g Teff
Polyunsaturated fat 1.071g 0.213g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wild rice
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 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%
Teff
10%
Wild rice
Minerals Daily Need Coverage Score
229%
Teff
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.4g)
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 - 57)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.