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 of Phosphorus 40% more than Teff.
These are the specific foods used in this comparison Teff, cooked and Spelt, uncooked.
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" 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 AVitamin A | +400% |
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 101kcal | 338kcal |
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| Protein | 3.87g | 14.57g |
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| Fats | 0.65g | 2.43g |
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| Net carbs | 17.06g | 59.49g |
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| Carbs | 19.86g | 70.19g |
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| Magnesium | 50mg | 136mg |
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| Calcium | 49mg | 27mg |
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| Potassium | 107mg | 388mg |
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| Iron | 2.05mg | 4.44mg |
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| Sugar | 6.82g |
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| Fiber | 2.8g | 10.7g |
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| Copper | 0.226mg | 0.511mg |
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| Zinc | 1.11mg | 3.28mg |
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| Starch | 53.92g |
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| Phosphorus | 120mg | 401mg |
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| Sodium | 8mg | 8mg | |
| Vitamin A | 2IU | 10IU |
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| Vitamin E | 0.79mg |
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| Manganese | 2.86mg | 2.983mg |
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| Selenium | 11.7µg |
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| Vitamin B1 | 0.183mg | 0.364mg |
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| Vitamin B2 | 0.033mg | 0.113mg |
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| Vitamin B3 | 0.909mg | 6.843mg |
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| Vitamin B5 | 1.068mg |
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| Vitamin B6 | 0.097mg | 0.23mg |
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| Vitamin K | 3.6µg |
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| Folate | 18µg | 45µg |
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| Saturated Fat | 0.406g |
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| Monounsaturated Fat | 0.445g |
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| Polyunsaturated fat | 1.258g |
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| Tryptophan | 0.041mg | 0.132mg |
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| Threonine | 0.149mg | 0.443mg |
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| Isoleucine | 0.146mg | 0.552mg |
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| Leucine | 0.311mg | 1.07mg |
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| Lysine | 0.109mg | 0.409mg |
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| Methionine | 0.125mg | 0.258mg |
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| Phenylalanine | 0.203mg | 0.737mg |
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| Valine | 0.2mg | 0.681mg |
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| Histidine | 0.088mg | 0.36mg |
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| Fructose | 0.24g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
32%
Minerals Daily Need Coverage Score
67%
119%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 0.406g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (8 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)