Teff vs Buckwheat - Health impact and Nutrition Comparison
Teff has a higher glycemic index, but it provides more health benefits mainly due to its mineral and vitamin profile. Teff is richer in zinc, phosphorus, iron, calcium, vitamins B1 and B6. Buckwheat is richer in fiber, copper, magnesium, and potassium vitamins B2, B3, and B5.
Table of contents
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.
Nutritional content comparison
In this section, we will be comparing 100g of each in uncooked form.
Teff is slightly higher in calories compared to buckwheat.
Teff is categorized as medium glycemic index food. It has a higher glycemic index of 57 compared to buckwheat, with a glycemic index of 54. In comparison, buckwheat is categorized as having a low glycemic index.
Both foods are mainly made of carbs. 73g of carbs in teff compared to 71g of carbs in buckwheat. The carb content of teff is slightly higher.
Buckwheat is richer in fibers compared to teff.
They have similar amounts of proteins; 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, and calcium. In comparison, buckwheat is richer in copper, magnesium, and potassium.
In the diagram below, we can visualize the mineral distributions.
Teff and buckwheat mainly contain B complex vitamins.
Teff is richer in vitamins B1 and B6. Buckwheat is richer in vitamins B2, B3, and B5.
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 overall blood and circulation system. It prevents iron deficiency anemia development. This was mainly observed in pregnant women. (1)
Teff is also rich in zinc, and zinc provides several health benefits and regulation of overall homeostasis. Zinc has beneficial effects on 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)
It is essential to understand that the above information relates to uncooked teff and buckwheat forms. However, when we cook buckwheat and teff, it absorbs water, and the 100g of uncooked teff and buckwheat becomes nearly 300-350g. Thus, the nutritional component will be distributed in the cooked weight.
Comparison summary table
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar|
|Lower in Sodium|
|Lower in glycemic index|
|Rich in minerals||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|