Teff vs. Wild rice raw — In-Depth Nutrition Comparison
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Significant differences between teff and wild rice raw
- Teff has more manganese, iron, copper, vitamin B1, calcium, fiber, and vitamin B6; however, wild rice raw is richer in zinc and vitamin B3.
- Teff covers your daily manganese needs 344% more than wild rice raw.
- Wild rice raw has 9 times less calcium than teff. Teff has 180mg of calcium, while wild rice raw has 21mg.
Specific food types used in this comparison are Teff, uncooked and Wild rice, raw.
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 CalciumCalcium | +757.1% |
| Contains more IronIron | +289.3% |
| Contains more CopperCopper | +54.6% |
| Contains more ManganeseManganese | +595.3% |
| Contains more SeleniumSelenium | +57.1% |
| Contains more ZincZinc | +64.2% |
| Contains less SodiumSodium | -41.7% |
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 B1Vitamin B1 | +239.1% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +925% |
| Contains more Vitamin B3Vitamin B3 | +100.2% |
| Contains more Vitamin B5Vitamin B5 | +14% |
| Contains more CholineCholine | +167.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 9.24mg | 1.329mg | 344% |
| Iron | 7.63mg | 1.96mg | 71% |
| Copper | 0.81mg | 0.524mg | 32% |
| Folate | 95µg | 24% | |
| Vitamin B1 | 0.39mg | 0.115mg | 23% |
| Zinc | 3.63mg | 5.96mg | 21% |
| Vitamin B3 | 3.363mg | 6.733mg | 21% |
| Calcium | 180mg | 21mg | 16% |
| Starch | 36.56g | 15% | |
| Fiber | 8g | 6.2g | 7% |
| Vitamin B6 | 0.482mg | 0.391mg | 7% |
| Vitamin E | 0.08mg | 0.82mg | 5% |
| Choline | 13.1mg | 35mg | 4% |
| Vitamin B5 | 0.942mg | 1.074mg | 3% |
| Polyunsaturated fat | 1.071g | 0.676g | 3% |
| Selenium | 4.4µg | 2.8µg | 3% |
| Protein | 13.3g | 14.73g | 3% |
| Magnesium | 184mg | 177mg | 2% |
| Fats | 2.38g | 1.08g | 2% |
| Monounsaturated fat | 0.589g | 0.159g | 1% |
| Saturated fat | 0.449g | 0.156g | 1% |
| Fructose | 0.47g | 1% | |
| Calories | 367kcal | 357kcal | 1% |
| Vitamin B2 | 0.27mg | 0.262mg | 1% |
| Carbs | 73.13g | 74.9g | 1% |
| Phosphorus | 429mg | 433mg | 1% |
| Net carbs | 65.13g | 68.7g | N/A |
| Potassium | 427mg | 427mg | 0% |
| Sugar | 1.84g | 2.5g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Tryptophan | 0.139mg | 0.179mg | 0% |
| Threonine | 0.51mg | 0.469mg | 0% |
| Isoleucine | 0.501mg | 0.618mg | 0% |
| Leucine | 1.068mg | 1.018mg | 0% |
| Lysine | 0.376mg | 0.629mg | 0% |
| Methionine | 0.428mg | 0.438mg | 0% |
| Phenylalanine | 0.698mg | 0.721mg | 0% |
| Valine | 0.686mg | 0.858mg | 0% |
| Histidine | 0.301mg | 0.384mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +120.4% |
| Contains more WaterWater | +13.7% |
| Contains more OtherOther | +54.9% |
| Contains more ProteinProtein | +10.8% |
~equal in
Carbs
~74.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +270.4% |
| Contains more Poly. FatPolyunsaturated fat | +58.4% |
| Contains less Sat. FatSaturated fat | -65.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.67g
~equal in
Lactose
~0g
~equal in
Galactose
~0g