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Teff vs Wheat - In-Depth Nutrition Comparison

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How are Teff and Wheat different?

  • Teff is richer in Manganese, Iron, Copper, Calcium, Vitamin B2, and Magnesium, while Wheat is higher in Selenium, Vitamin B3, and Phosphorus.
  • Teff covers your daily need of Manganese 271% more than Wheat.
  • Teff contains 5 times more Calcium than Wheat. Teff contains 180mg of Calcium, while Wheat contains 34mg.

Teff, uncooked and Wheat, durum types were used in this article.

Infographic

Teff vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
4
:
4
Wheat
Contains more Calcium +429.4%
Contains more Iron +116.8%
Contains more Magnesium +27.8%
Contains more Copper +46.5%
Contains more Phosphorus +18.4%
Contains less Sodium -83.3%
Contains more Zinc +14.6%
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +429.4%
Contains more Iron +116.8%
Contains more Magnesium +27.8%
Contains more Copper +46.5%
Contains more Phosphorus +18.4%
Contains less Sodium -83.3%
Contains more Zinc +14.6%
Equal in Potassium - 431

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
6
:
6
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B6 +15%
Contains more Vitamin B3 +100.4%
Equal in Vitamin B1 - 0.419
Equal in Vitamin B5 - 0.935
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B6 +15%
Contains more Vitamin B3 +100.4%
Equal in Vitamin B1 - 0.419
Equal in Vitamin B5 - 0.935

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Wheat Opinion
Net carbs 65.13g 71.13g Wheat
Protein 13.3g 13.68g Wheat
Fats 2.38g 2.47g Wheat
Carbs 73.13g 71.13g Teff
Calories 367kcal 339kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Wheat
Fiber 8g g Teff
Calcium 180mg 34mg Teff
Iron 7.63mg 3.52mg Teff
Magnesium 184mg 144mg Teff
Phosphorus 429mg 508mg Wheat
Potassium 427mg 431mg Wheat
Sodium 12mg 2mg Wheat
Zinc 3.63mg 4.16mg Wheat
Copper 0.81mg 0.553mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg mg Teff
Vitamin D IU 0IU Wheat
Vitamin D µg 0µg Wheat
Vitamin C mg 0mg Wheat
Vitamin B1 0.39mg 0.419mg Wheat
Vitamin B2 0.27mg 0.121mg Teff
Vitamin B3 3.363mg 6.738mg Wheat
Vitamin B5 0.942mg 0.935mg Teff
Vitamin B6 0.482mg 0.419mg Teff
Folate µg 43µg Wheat
Vitamin B12 µg 0µg Wheat
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.176mg Wheat
Threonine 0.51mg 0.366mg Teff
Isoleucine 0.501mg 0.533mg Wheat
Leucine 1.068mg 0.934mg Teff
Lysine 0.376mg 0.303mg Teff
Methionine 0.428mg 0.221mg Teff
Phenylalanine 0.698mg 0.681mg Teff
Valine 0.686mg 0.594mg Teff
Histidine 0.301mg 0.322mg Wheat
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.454g Teff
Monounsaturated Fat 0.589g 0.344g Teff
Polyunsaturated fat 1.071g 0.978g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wheat
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
37
Wheat
Mineral Summary Score
133
Teff
100
Wheat

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
82%
Wheat
Carbohydrates
73%
Teff
71%
Wheat
Fats
11%
Teff
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.