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Teff vs Rye - In-Depth Nutrition Comparison

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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
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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 Calcium +650%
Contains more Iron +190.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +29.2%
Contains more Zinc +37%
Contains more Copper +120.7%
Contains more Potassium +19.4%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +650%
Contains more Iron +190.1%
Contains more Magnesium +67.3%
Contains more Phosphorus +29.2%
Contains more Zinc +37%
Contains more Copper +120.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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

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

All nutrients comparison - raw data values

Nutrient Teff Rye Opinion
Net carbs 65.13g 60.76g Teff
Protein 13.3g 10.34g Teff
Fats 2.38g 1.63g Teff
Carbs 73.13g 75.86g Rye
Calories 367kcal 338kcal Teff
Starch 36.56g g Teff
Fructose 0.47g 0.11g Teff
Sugar 1.84g 0.98g Rye
Fiber 8g 15.1g Rye
Calcium 180mg 24mg Teff
Iron 7.63mg 2.63mg Teff
Magnesium 184mg 110mg Teff
Phosphorus 429mg 332mg Teff
Potassium 427mg 510mg Rye
Sodium 12mg 2mg Rye
Zinc 3.63mg 2.65mg Teff
Copper 0.81mg 0.367mg Teff
Vitamin A 9IU 11IU Rye
Vitamin E 0.08mg 0.85mg Rye
Vitamin D IU 0IU Rye
Vitamin D µg 0µg Rye
Vitamin C mg 0mg Rye
Vitamin B1 0.39mg 0.316mg Teff
Vitamin B2 0.27mg 0.251mg Teff
Vitamin B3 3.363mg 4.27mg Rye
Vitamin B5 0.942mg 1.456mg Rye
Vitamin B6 0.482mg 0.294mg Teff
Folate µg 38µg Rye
Vitamin B12 µg 0µg Rye
Vitamin K 1.9µg 5.9µg Rye
Tryptophan 0.139mg 0.108mg Teff
Threonine 0.51mg 0.289mg Teff
Isoleucine 0.501mg 0.208mg Teff
Leucine 1.068mg 0.563mg Teff
Lysine 0.376mg 0.286mg Teff
Methionine 0.428mg 0.153mg Teff
Phenylalanine 0.698mg 0.435mg Teff
Valine 0.686mg 0.317mg Teff
Histidine 0.301mg 0.189mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.197g Rye
Monounsaturated Fat 0.589g 0.208g Teff
Polyunsaturated fat 1.071g 0.767g Teff

Which food is preferable for your diet?

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

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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

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

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.