Teff vs Wild rice - In-Depth Nutrition Comparison
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Significant differences between Teff and Wild rice
- Teff has more Manganese, Iron, Copper, Vitamin B1, Calcium, Fiber, and Vitamin B6, however Wild rice is richer in Zinc, and Vitamin B3.
- Teff covers your daily Manganese needs 344% more than Wild rice.
- Wild rice has 9 times less Calcium than Teff. Teff has 180mg of Calcium, while Wild rice has 21mg.
Specific food types used in this comparison are Teff, uncooked and Wild rice, raw.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+757.1%
Contains
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Iron
+289.3%
Contains
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Copper
+54.6%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+64.2%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Equal in Potassium - 427
Contains
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Calcium
+757.1%
Contains
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Iron
+289.3%
Contains
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Copper
+54.6%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+64.2%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Equal in Potassium - 427
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B1
+239.1%
Contains
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Vitamin B6
+23.3%
Contains
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Vitamin A
+111.1%
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Vitamin E
+925%
Contains
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Vitamin B3
+100.2%
Contains
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Vitamin B5
+14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9
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Vitamin B1
+239.1%
Contains
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Vitamin B6
+23.3%
Contains
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Vitamin A
+111.1%
Contains
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Vitamin E
+925%
Contains
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Vitamin B3
+100.2%
Contains
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Vitamin B5
+14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+120.4%
Contains
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Water
+13.7%
Contains
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Other
+54.9%
Contains
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Protein
+10.8%
Equal in Carbs - 74.9
Contains
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Fats
+120.4%
Contains
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Water
+13.7%
Contains
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Other
+54.9%
Contains
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Protein
+10.8%
Equal in Carbs - 74.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+270.4%
Contains
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Polyunsaturated fat
+58.4%
Contains
less
Saturated Fat
-65.3%
Contains
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Monounsaturated Fat
+270.4%
Contains
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Polyunsaturated fat
+58.4%
Contains
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Saturated Fat
-65.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
Equal in Sucrose - 0.67
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Starch
+∞%
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Glucose
+∞%
Contains
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Fructose
+∞%
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Maltose
+∞%
Equal in Sucrose - 0.67
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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 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 price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 65.13g | 68.7g |
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Protein | 13.3g | 14.73g |
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Fats | 2.38g | 1.08g |
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Carbs | 73.13g | 74.9g |
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Calories | 367kcal | 357kcal |
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Starch | 36.56g |
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Fructose | 0.47g |
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Sugar | 1.84g | 2.5g |
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Fiber | 8g | 6.2g |
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Calcium | 180mg | 21mg |
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Iron | 7.63mg | 1.96mg |
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Magnesium | 184mg | 177mg |
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Phosphorus | 429mg | 433mg |
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Potassium | 427mg | 427mg | |
Sodium | 12mg | 7mg |
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Zinc | 3.63mg | 5.96mg |
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Copper | 0.81mg | 0.524mg |
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Vitamin A | 9IU | 19IU |
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Vitamin A RAE | 0µg | 1µg |
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Vitamin E | 0.08mg | 0.82mg |
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Vitamin B1 | 0.39mg | 0.115mg |
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Vitamin B2 | 0.27mg | 0.262mg |
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Vitamin B3 | 3.363mg | 6.733mg |
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Vitamin B5 | 0.942mg | 1.074mg |
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Vitamin B6 | 0.482mg | 0.391mg |
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Folate | 95µg |
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Vitamin K | 1.9µg | 1.9µg | |
Tryptophan | 0.139mg | 0.179mg |
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Threonine | 0.51mg | 0.469mg |
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Isoleucine | 0.501mg | 0.618mg |
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Leucine | 1.068mg | 1.018mg |
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Lysine | 0.376mg | 0.629mg |
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Methionine | 0.428mg | 0.438mg |
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Phenylalanine | 0.698mg | 0.721mg |
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Valine | 0.686mg | 0.858mg |
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Histidine | 0.301mg | 0.384mg |
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Saturated Fat | 0.449g | 0.156g |
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Monounsaturated Fat | 0.589g | 0.159g |
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Polyunsaturated fat | 1.071g | 0.676g |
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Omega-3 - ALA | 0.135g |
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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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%

39%

Minerals Daily Need Coverage Score
133%

96%

Comparison summary
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.293g)
Which food is richer in vitamins?

Wild rice is relatively richer in vitamins
Which food is lower in Sugar?

Teff is lower in Sugar (difference - 0.66g)
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 - 57)
Which food is richer in minerals?

Teff is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)