Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Teff vs Rye - In-Depth Nutrition Comparison

Compare

The main differences between Teff and Rye

  • Teff has more Manganese, Iron, Copper, Magnesium, Calcium, Vitamin B6, and Phosphorus, however Rye has more Fiber, Selenium, and Vitamin B5.
  • Daily need coverage for Manganese from Teff is 290% higher.
  • Rye has 8 times less Calcium than Teff. Teff has 180mg of Calcium, while Rye has 24mg.

Food types used in this article are Teff, uncooked and Rye grain.

Infographic

Teff vs Rye infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
6
:
2
Rye
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +190.1%
Contains more Calcium +650%
Contains more Magnesium +67.3%
Contains more Copper +120.7%
Contains more Zinc +37%
Contains more Phosphorus +29.2%
Contains more Potassium +19.4%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
3
:
9
Rye
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Equal in Vitamin B2 - 0.251
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin B1 +23.4%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +210.5%
Equal in Vitamin B2 - 0.251

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
36
Rye
Mineral Summary Score
133
Teff
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
62%
Rye
Carbohydrates
73%
Teff
76%
Rye
Fats
11%
Teff
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Rye
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.252g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Teff Rye Opinion
Calories 367 338 Teff
Protein 13.3 10.34 Teff
Fats 2.38 1.63 Teff
Vitamin C 0 Rye
Carbs 73.13 75.86 Rye
Cholesterol 0 Teff
Vitamin D 0 Rye
Iron 7.63 2.63 Teff
Calcium 180 24 Teff
Potassium 427 510 Rye
Magnesium 184 110 Teff
Sugar 1.84 0.98 Rye
Fiber 8 15.1 Rye
Copper 0.81 0.367 Teff
Zinc 3.63 2.65 Teff
Starch 36.56 Teff
Phosphorus 429 332 Teff
Sodium 12 2 Rye
Vitamin A 9 11 Rye
Vitamin E 0.08 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.39 0.316 Teff
Vitamin B2 0.27 0.251 Teff
Vitamin B3 3.363 4.27 Rye
Vitamin B5 0.942 1.456 Rye
Vitamin B6 0.482 0.294 Teff
Vitamin B12 0 Rye
Vitamin K 1.9 5.9 Rye
Folate 38 Rye
Trans Fat 0 Teff
Saturated Fat 0.449 0.197 Rye
Monounsaturated Fat 0.589 0.208 Teff
Polyunsaturated fat 1.071 0.767 Teff
Tryptophan 0.139 0.108 Teff
Threonine 0.51 0.289 Teff
Isoleucine 0.501 0.208 Teff
Leucine 1.068 0.563 Teff
Lysine 0.376 0.286 Teff
Methionine 0.428 0.153 Teff
Phenylalanine 0.698 0.435 Teff
Valine 0.686 0.317 Teff
Histidine 0.301 0.189 Teff
Fructose 0.47 0.11 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.