Teff vs. Rye — In-Depth Nutrition Comparison
Compare
A recap on the differences between teff and rye
- Teff has more manganese; however, rye is higher in fiber, phosphorus, vitamin B3, vitamin B2, copper, vitamin B6, magnesium, zinc, and potassium.
- Rye covers your daily fiber needs 49% more than teff.
- The glycemic index of teff is higher.
Food varieties used in this article are Teff, cooked and Rye grain.
Infographic
Infographic link
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 | +104.2% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +376.6% |
| Contains more IronIron | +28.3% |
| Contains more CopperCopper | +62.4% |
| Contains more ZincZinc | +138.7% |
| Contains more PhosphorusPhosphorus | +176.7% |
| Contains less SodiumSodium | -75% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +72.7% |
| Contains more Vitamin B2Vitamin B2 | +660.6% |
| Contains more Vitamin B3Vitamin B3 | +369.7% |
| Contains more Vitamin B6Vitamin B6 | +203.1% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 2.8g | 15.1g | 49% |
| Phosphorus | 120mg | 332mg | 30% |
| Vitamin B5 | 1.456mg | 29% | |
| Selenium | 13.9µg | 25% | |
| Vitamin B3 | 0.909mg | 4.27mg | 21% |
| Carbs | 19.86g | 75.86g | 19% |
| Vitamin B2 | 0.033mg | 0.251mg | 17% |
| Copper | 0.226mg | 0.367mg | 16% |
| Vitamin B6 | 0.097mg | 0.294mg | 15% |
| Magnesium | 50mg | 110mg | 14% |
| Zinc | 1.11mg | 2.65mg | 14% |
| Protein | 3.87g | 10.34g | 13% |
| Manganese | 2.86mg | 2.577mg | 12% |
| Calories | 101kcal | 338kcal | 12% |
| Potassium | 107mg | 510mg | 12% |
| Vitamin B1 | 0.183mg | 0.316mg | 11% |
| Iron | 2.05mg | 2.63mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Folate | 18µg | 38µg | 5% |
| Polyunsaturated fat | 0.767g | 5% | |
| Calcium | 49mg | 24mg | 3% |
| Fats | 0.65g | 1.63g | 2% |
| Saturated fat | 0.197g | 1% | |
| Monounsaturated fat | 0.208g | 1% | |
| Net carbs | 17.06g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 8mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.041mg | 0.108mg | 0% |
| Threonine | 0.149mg | 0.289mg | 0% |
| Isoleucine | 0.146mg | 0.208mg | 0% |
| Leucine | 0.311mg | 0.563mg | 0% |
| Lysine | 0.109mg | 0.286mg | 0% |
| Methionine | 0.125mg | 0.153mg | 0% |
| Phenylalanine | 0.203mg | 0.435mg | 0% |
| Valine | 0.2mg | 0.317mg | 0% |
| Histidine | 0.088mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +606.9% |
| Contains more ProteinProtein | +167.2% |
| Contains more FatsFats | +150.8% |
| Contains more CarbsCarbs | +282% |
| Contains more OtherOther | +127.5% |
