Teff vs. Millet — Health Impact and Nutrition Comparison

Summary

Teff contains more manganese, iron, copper, phosphorus, zinc, calcium, magnesium, and Vitamin B1 than millet. It is also lower in saturated fat, sugar, and glycemic index.

Millet is richer in Vitamin B2, B3, B6, and A and has less sodium than teff.

Introduction

In this article, you can find a detailed description of the differences between millet and teff.

What's The Actual Difference?

Teff is just one of the wide millet varieties classified as small millet. However, scientifically, it only belongs to the same subfamily and tribe. Millet has a mild corn-like flavor that is slightly sweeter than other grains, while teff has the mildest flavor and darker varieties have an earthier taste. Teff resembles tiny flax or brown poppy seeds, while millet resembles tiny corn kernels or seeds.

Nutrition

In this section, we will look into the differences between the nutrients of millet and teff. Below you can find the nutrition infographics that visually show the differences between them․

Calories

Teff contains 101 calories per 100g, and millet contains 119 calories per 100g.

Fats

Both have tiny amounts of fats. 

Carbs

Teff contains 19.86g of carbs per 100g, whereas millet contains 23.67g of carbs per 100g. 

Fiber

The amount of fiber in teff is higher than that of millet. Teff has 2.8g per 100g, while millet contains only 1.3g fiber. 

Vitamins

The vitamin content of millet is richer than that of teff.

Millet contains more Vitamin A, Vitamin B2, Vitamin B3, and Vitamin B6.

On the other hand, teff contains more Vitamin B1.

Both have equal amounts of folate.

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

1

:

10

Millet

Contains more Vitamin B1 +72.6%

Contains more Vitamin A +50%

Contains more Vitamin B2 +148.5%

Contains more Vitamin B3 +46.3%

Contains more Vitamin B6 +11.3%

Equal in Folate - 19

Teff

Millet

Contains more Vitamin B1 +72.6%

Contains more Vitamin A +50%

Contains more Vitamin B2 +148.5%

Contains more Vitamin B3 +46.3%

Contains more Vitamin B6 +11.3%

Equal in Folate - 19

Minerals

Teff contains more calcium, iron, copper, magnesium, phosphorus, potassium, and zinc than millet.

In addition, teff falls in the range of the top 8% of foods as a source of iron.

Millet has less sodium.

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

8

:

2

Millet

Contains more Calcium +1533.3%

Contains more Iron +225.4%

Contains more Magnesium +13.6%

Contains more Phosphorus +20%

Contains more Potassium +72.6%

Contains more Zinc +22%

Contains more Copper +40.4%

Contains more Manganese +951.5%

Contains less Sodium -75%

Teff

Millet

Contains more Calcium +1533.3%

Contains more Iron +225.4%

Contains more Magnesium +13.6%

Contains more Phosphorus +20%

Contains more Potassium +72.6%

Contains more Zinc +22%

Contains more Copper +40.4%

Contains more Manganese +951.5%

Contains less Sodium -75%

Glycemic Index

Teff is considered moderate glycemic index food, and millet is considered high glycemic index food. The GI of teff is 57, whereas the GI of millet equals 71.

Health Impact

Teff contains more iron than millet, which benefits the overall blood and circulation system. It prevents the development of iron deficiency anemia. This was most noticeable in pregnant women [1].

Teff is also higher in zinc, which has several health benefits and regulates overall homeostasis. Zinc boosts the immune system, reduces the onset of chronic diseases, and lowers the risk of diabetes and cancer [2].

Gluten-Free

Section reviewed by gastroenterologist Arpi Gasparyan

Gluten is a protein group found in wheat and other grains that gives dough its elasticity. Some people cannot consume gluten due to celiac disease, an autoimmune condition. Celiac disease is characterized by your immune system attacking the lining of your small intestine. This can cause anemia, weight loss, diarrhea, constipation, fatigue, and bloating by impairing nutrient absorption. Teff and millet are gluten-free alternatives to wheat flour [3].

Diabetes

Both millet and teff are high in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that aid in blood sugar control [4]. As a result, millet and teff are regarded as the ideal grain for people with diabetes. For example, a study [5] of 105 people with type 2 diabetes discovered that switching from a rice-based breakfast to a millet-based breakfast reduced blood sugar levels after the meal.

References

1. https://pubmed.ncbi.nlm.nih.gov/29936535/
2. https://pubmed.ncbi.nlm.nih.gov/22071549
3. https://pubmed.ncbi.nlm.nih.gov/26396284/
4. https://pubmed.ncbi.nlm.nih.gov/29803440/
5. https://pubmed.ncbi.nlm.nih.gov/28361824/