Teff vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between teff and spelt
- The amount of phosphorus, vitamin B3, copper, fiber, iron, magnesium, zinc, vitamin B1, vitamin B6, and potassium in spelt is higher than in teff.
- Spelt covers your daily need for phosphorus, 40% more than teff.
These are the specific foods used in this comparison Teff, cooked and Spelt, uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +81.5% |
| Contains more MagnesiumMagnesium | +172% |
| Contains more PotassiumPotassium | +262.6% |
| Contains more IronIron | +116.6% |
| Contains more CopperCopper | +126.1% |
| Contains more ZincZinc | +195.5% |
| Contains more PhosphorusPhosphorus | +234.2% |
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 B1Vitamin B1 | +98.9% |
| Contains more Vitamin B2Vitamin B2 | +242.4% |
| Contains more Vitamin B3Vitamin B3 | +652.8% |
| Contains more Vitamin B6Vitamin B6 | +137.1% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 120mg | 401mg | 40% |
| Vitamin B3 | 0.909mg | 6.843mg | 37% |
| Fiber | 2.8g | 10.7g | 32% |
| Copper | 0.226mg | 0.511mg | 32% |
| Iron | 2.05mg | 4.44mg | 30% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Protein | 3.87g | 14.57g | 21% |
| Selenium | 11.7µg | 21% | |
| Zinc | 1.11mg | 3.28mg | 20% |
| Magnesium | 50mg | 136mg | 20% |
| Carbs | 19.86g | 70.19g | 17% |
| Vitamin B1 | 0.183mg | 0.364mg | 15% |
| Calories | 101kcal | 338kcal | 12% |
| Vitamin B6 | 0.097mg | 0.23mg | 10% |
| Potassium | 107mg | 388mg | 8% |
| Polyunsaturated fat | 1.258g | 8% | |
| Folate | 18µg | 45µg | 7% |
| Vitamin B2 | 0.033mg | 0.113mg | 6% |
| Manganese | 2.86mg | 2.983mg | 5% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin K | 3.6µg | 3% | |
| Fats | 0.65g | 2.43g | 3% |
| Calcium | 49mg | 27mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 17.06g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 8mg | 0% |
| Tryptophan | 0.041mg | 0.132mg | 0% |
| Threonine | 0.149mg | 0.443mg | 0% |
| Isoleucine | 0.146mg | 0.552mg | 0% |
| Leucine | 0.311mg | 1.07mg | 0% |
| Lysine | 0.109mg | 0.409mg | 0% |
| Methionine | 0.125mg | 0.258mg | 0% |
| Phenylalanine | 0.203mg | 0.737mg | 0% |
| Valine | 0.2mg | 0.681mg | 0% |
| Histidine | 0.088mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +579.9% |
| Contains more ProteinProtein | +276.5% |
| Contains more FatsFats | +273.8% |
| Contains more CarbsCarbs | +253.4% |
| Contains more OtherOther | +159.4% |