Teff vs. Wheat — In-Depth Nutrition Comparison
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Important differences between teff and wheat
- Teff has more manganese and vitamin B1; however, wheat has more vitamin B3, zinc, and fiber.
- Teff's daily need coverage for manganese is 80% more.
- Teff has 5 times more calcium than wheat. Teff has 49mg of calcium, while wheat has 9mg.
The food varieties used in the comparison are Teff, cooked and Wheat, KAMUT khorasan, cooked.
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 | +444.4% |
| Contains more IronIron | +16.5% |
| Contains more ManganeseManganese | +177.7% |
| Contains more PotassiumPotassium | +53.3% |
| Contains more ZincZinc | +65.8% |
| Contains more PhosphorusPhosphorus | +22.5% |
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 | +92.6% |
| Contains more Vitamin B6Vitamin B6 | +38.6% |
| Contains more FolateFolate | +63.6% |
| Contains more Vitamin B3Vitamin B3 | +153.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15% |
| Contains more ProteinProtein | +47.5% |
| Contains more FatsFats | +27.7% |
| Contains more CarbsCarbs | +39% |
~equal in
Other
~0.68g
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.86mg | 1.03mg | 80% |
| Selenium | 31.9µg | 58% | |
| Vitamin B3 | 0.909mg | 2.305mg | 9% |
| Vitamin B1 | 0.183mg | 0.095mg | 7% |
| Zinc | 1.11mg | 1.84mg | 7% |
| Fiber | 2.8g | 4.3g | 6% |
| Calcium | 49mg | 9mg | 4% |
| Iron | 2.05mg | 1.76mg | 4% |
| Protein | 3.87g | 5.71g | 4% |
| Phosphorus | 120mg | 147mg | 4% |
| Carbs | 19.86g | 27.6g | 3% |
| Polyunsaturated fat | 0.243g | 2% | |
| Folate | 18µg | 11µg | 2% |
| Vitamin B6 | 0.097mg | 0.07mg | 2% |
| Calories | 101kcal | 132kcal | 2% |
| Vitamin E | 0.24mg | 2% | |
| Copper | 0.226mg | 0.207mg | 2% |
| Potassium | 107mg | 164mg | 2% |
| Fats | 0.65g | 0.83g | 0% |
| Net carbs | 17.06g | 23.3g | N/A |
| Magnesium | 50mg | 48mg | 0% |
| Sugar | 3.07g | N/A | |
| Sodium | 8mg | 8mg | 0% |
| Vitamin B2 | 0.033mg | 0.03mg | 0% |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.084g | 0% | |
| Tryptophan | 0.041mg | 0.051mg | 0% |
| Threonine | 0.149mg | 0.172mg | 0% |
| Isoleucine | 0.146mg | 0.22mg | 0% |
| Leucine | 0.311mg | 0.432mg | 0% |
| Lysine | 0.109mg | 0.161mg | 0% |
| Methionine | 0.125mg | 0.097mg | 0% |
| Phenylalanine | 0.203mg | 0.3mg | 0% |
| Valine | 0.2mg | 0.267mg | 0% |
| Histidine | 0.088mg | 0.147mg | 0% |
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%
8%
Minerals Daily Need Coverage Score
67%
61%
Comparison summary
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Teff is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
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 richer in minerals?
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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?
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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.