Teff vs. Millet — Health Impact and Nutrition Comparison

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

100 g 300 g 1 cup - 252g

Millet

7

100 g 300 g 1 cup - 174g

Contains more Vitamin B1Vitamin B1

+72.6%

Contains more Vitamin B2Vitamin B2	+148.5%
Contains more Vitamin B3Vitamin B3	+46.3%
Contains more Vitamin B6Vitamin B6	+11.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~19µg

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

100 g 300 g 1 cup - 252g

Millet

2

100 g 300 g 1 cup - 174g

Contains more MagnesiumMagnesium	+13.6%
Contains more CalciumCalcium	+1533.3%
Contains more PotassiumPotassium	+72.6%
Contains more IronIron	+225.4%
Contains more CopperCopper	+40.4%
Contains more ZincZinc	+22%
Contains more PhosphorusPhosphorus	+20%
Contains more ManganeseManganese	+951.5%

Contains less SodiumSodium

-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.

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.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Research suggests that consuming both teff and millet may lead to improvements in lipid profiles by reducing LDL ("bad" cholesterol) levels in the blood. This reduction is significant because high LDL is a primary cause of atherosclerotic plaque formation (6,7). 

Additionally, a study on rats indicates that millet contains certain proteins that may inhibit the activity of the ACE enzyme and lower levels of angiotensin II. This mechanism is similar to that of some antihypertensive medications, such as Captopril, Lisinopril, Valsartan, and Losartan. There is currently no similar information available for teff (8). 

The American Heart Association (AHA) recommends the inclusion of whole grains as part of a heart-healthy diet. Both teff and millet qualify as whole grains and can provide cardiovascular benefits (9). 

Similarly, the European Society of Cardiology (ESC) advocates for whole grain consumption due to its protective effects against cardiovascular disease. Incorporating grains like teff and millet can be an important aspect of a heart-healthy dietary plan (10).