Teff vs. Buckwheat — Health Impact and Nutrition Comparison
Teff is richer in zinc, phosphorus, iron, potassium, calcium, manganese, folate, and vitamin A.
On the other hand, buckwheat is richer in selenium and vitamin K. Buckwheat also has less sodium than teff.
Table of contents
Taste and Use
Teff possesses the mildest taste, while its darker variations exhibit a more earthy flavor. Teff grains have a resemblance to miniature flax or brown poppy seeds.
Teff can make porridge, breakfast cereals, and side dishes.
Conversely, buckwheat has a nutty and slightly bitter flavor akin to the taste of whole-wheat flour or rye. It is commonly used to prepare noodles, crepes, and granola due to its unique taste and versatile culinary properties.
This article will be a comparison of teff and buckwheat. The comparison will be according to their nutritional content and health impacts. In the end, we will consider some general differences between them.
This section will compare 100g of each in uncooked form.
Teff is slightly higher in calories compared to buckwheat. Teff provides 101 calories per 100g, while buckwheat has 92 calories.
Both foods are mainly made of carbs. 73g of carbs in teff compared to 71g in buckwheat. The carb content of teff is slightly higher.
The fiber content of these two is equal; both have 2.7g of fiber per 100g.
They have similar amounts of protein; however, the protein content of both grains in raw form is around 13g.
They contain negligible amounts of fats.
Teff is richer in zinc, phosphorus, iron, manganese, potassium, and calcium.
However, buckwheat has more selenium. Buckwheat also has less sodium than teff.
In the diagram below, we can visualize the mineral distributions.
Teff is richer in vitamins B1, folate, and vitamin A. Buckwheat is richer in vitamin K.
Below we can see the distribution of their vitamin profiles.
This section will focus on the different health impacts that each grain provides.
Teff is richer in iron, positively affecting the blood and circulation system. It prevents iron deficiency anemia development. This was mainly observed in pregnant women. (1)
Teff is also rich in zinc, providing several health benefits and regulation of overall homeostasis. Zinc benefits the immune system, reduces flaring of chronic diseases, and reduces diabetes development and cancer risks. (2)
Zinc has spermatogenic functions, and deficiency is a risk factor for male infertility. (3)
Vitamin B6 present in teff reduces the risks of cardiovascular diseases. (4)
Buckwheat is rich in copper, which positively affects bone health, and overall, copper has an essential function in metabolism and energy production. (5) (6)
Buckwheat has neuroprotective benefits. (7)
Gluten is a group of proteins present in wheat and various grains, responsible for providing dough with its elastic properties. Individuals with celiac disease, an autoimmune condition, cannot tolerate gluten. The disease is characterized by the immune system attacking the lining of the small intestine, leading to anemia, weight loss, diarrhea, constipation, fatigue, and bloating due to nutrient absorption problems. Fortunately, gluten-free alternatives like teff and buckwheat can be used as substitutes for wheat flour in gluten-free diets (8).
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals|
|Lower in Sodium|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
- Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.