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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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%
~equal in Magnesium ~48mg
~equal in Copper ~0.207mg
~equal in Sodium ~8mg

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
Teff
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Wheat
Wheat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Wheat 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +15%
Contains more ProteinProtein +47.5%
Contains more FatsFats +27.7%
Contains more CarbsCarbs +39%
~equal in Other ~0.68g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.