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Teff vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Teff and Spelt

  • Teff has more Manganese, and Vitamin B1, however, Spelt has more Vitamin B3.
  • Daily need coverage for Manganese from Teff is 77% higher.
  • Spelt has 5 times less Calcium than Teff. Teff has 49mg of Calcium, while Spelt has 10mg.

Food types used in this article are Teff, cooked and Spelt, cooked.

Infographic

Teff vs Spelt 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.
Teff
5
:
5
Spelt
Contains more Calcium +390%
Contains more Iron +22.8%
Contains more Manganese +162.1%
Contains more Phosphorus +25%
Contains more Potassium +33.6%
Contains less Sodium -37.5%
Contains more Zinc +12.6%
Equal in Magnesium - 49
Equal in Copper - 0.215
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +390%
Contains more Iron +22.8%
Contains more Manganese +162.1%
Contains more Phosphorus +25%
Contains more Potassium +33.6%
Contains less Sodium -37.5%
Contains more Zinc +12.6%
Equal in Magnesium - 49
Equal in Copper - 0.215

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
4
:
4
Spelt
Contains more Vitamin B1 +77.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +38.5%
Contains more Vitamin A +100%
Contains more Vitamin B3 +182.7%
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +77.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +38.5%
Contains more Vitamin A +100%
Contains more Vitamin B3 +182.7%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
3
Spelt
Contains more Water +12.6%
Contains more Protein +42.1%
Contains more Fats +30.8%
Contains more Carbs +33.1%
Equal in Other - 0.65
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +12.6%
Contains more Protein +42.1%
Contains more Fats +30.8%
Contains more Carbs +33.1%
Equal in Other - 0.65

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Spelt
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Spelt Opinion
Net carbs 17.06g 22.54g Spelt
Protein 3.87g 5.5g Spelt
Fats 0.65g 0.85g Spelt
Carbs 19.86g 26.44g Spelt
Calories 101kcal 127kcal Spelt
Starch 19.57g Spelt
Fiber 2.8g 3.9g Spelt
Calcium 49mg 10mg Teff
Iron 2.05mg 1.67mg Teff
Magnesium 50mg 49mg Teff
Phosphorus 120mg 150mg Spelt
Potassium 107mg 143mg Spelt
Sodium 8mg 5mg Spelt
Zinc 1.11mg 1.25mg Spelt
Copper 0.226mg 0.215mg Teff
Manganese 2.86mg 1.091mg Teff
Selenium 4µg Spelt
Vitamin A 2IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.183mg 0.103mg Teff
Vitamin B2 0.033mg 0.03mg Teff
Vitamin B3 0.909mg 2.57mg Spelt
Vitamin B6 0.097mg 0.08mg Teff
Folate 18µg 13µg Teff
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Teff
10%
Spelt
Minerals Daily Need Coverage Score
67%
Teff
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 3mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.