Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Teff vs. Wild rice — In-Depth Nutrition Comparison

Compare

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
9
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +322.8%
Contains more IronIron +1171.7%
Contains more CopperCopper +569.4%
Contains more ZincZinc +170.9%
Contains more PhosphorusPhosphorus +423.2%
Contains more ManganeseManganese +3176.6%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -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
7
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +161.3%
Contains more Vitamin B5Vitamin B5 +511.7%
Contains more Vitamin B6Vitamin B6 +257%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +28.4%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Wild rice DV% diff.
Manganese 9.24mg 0.282mg 389%
Iron 7.63mg 0.6mg 88%
Copper 0.81mg 0.121mg 77%
Phosphorus 429mg 82mg 50%
Magnesium 184mg 32mg 36%
Vitamin B1 0.39mg 0.052mg 28%
Vitamin B6 0.482mg 0.135mg 27%
Fiber 8g 1.8g 25%
Zinc 3.63mg 1.34mg 21%
Protein 13.3g 3.99g 19%
Calcium 180mg 3mg 18%
Carbs 73.13g 21.34g 17%
Vitamin B5 0.942mg 0.154mg 16%
Starch 36.56g 15%
Vitamin B2 0.27mg 0.087mg 14%
Vitamin B3 3.363mg 1.287mg 13%
Calories 367kcal 101kcal 13%
Potassium 427mg 101mg 10%
Folate 26µg 7%
Selenium 4.4µg 0.8µg 7%
Polyunsaturated fat 1.071g 0.213g 6%
Fats 2.38g 0.34g 3%
Saturated fat 0.449g 0.049g 2%
Monounsaturated fat 0.589g 0.05g 1%
Choline 13.1mg 10.2mg 1%
Vitamin E 0.08mg 0.24mg 1%
Vitamin K 1.9µg 0.5µg 1%
Net carbs 65.13g 19.54g N/A
Sugar 1.84g 0.73g N/A
Sodium 12mg 3mg 0%
Tryptophan 0.139mg 0.049mg 0%
Threonine 0.51mg 0.127mg 0%
Isoleucine 0.501mg 0.167mg 0%
Leucine 1.068mg 0.276mg 0%
Lysine 0.376mg 0.17mg 0%
Methionine 0.428mg 0.119mg 0%
Phenylalanine 0.698mg 0.195mg 0%
Valine 0.686mg 0.232mg 0%
Histidine 0.301mg 0.104mg 0%
Fructose 0.47g 0.2g 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
4
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
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 ProteinProtein +233.3%
Contains more FatsFats +600%
Contains more CarbsCarbs +242.7%
Contains more OtherOther +492.5%
Contains more WaterWater +738.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +1078%
Contains more Poly. FatPolyunsaturated fat +402.8%
Contains less Sat. FatSaturated fat -89.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
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
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 StarchStarch +∞%
Contains more SucroseSucrose +87.9%
Contains more GlucoseGlucose +265%
Contains more FructoseFructose +135%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.