Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Teff vs. Wheat — In-Depth Nutrition Comparison

Compare

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
5
:
4
Wheat
Contains more Calcium +444.4%
Contains more Iron +16.5%
Contains more Manganese +177.7%
Contains more Phosphorus +22.5%
Contains more Potassium +53.3%
Contains more Zinc +65.8%
Equal in Magnesium - 48
Equal in Sodium - 8
Equal in Copper - 0.207
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +444.4%
Contains more Iron +16.5%
Contains more Manganese +177.7%
Contains more Phosphorus +22.5%
Contains more Potassium +53.3%
Contains more Zinc +65.8%
Equal in Magnesium - 48
Equal in Sodium - 8
Equal in Copper - 0.207

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
4
:
3
Wheat
Contains more Vitamin B1 +92.6%
Contains more Vitamin B6 +38.6%
Contains more Folate +63.6%
Contains more Vitamin A +100%
Contains more Vitamin B3 +153.6%
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B6 +38.6%
Contains more Folate +63.6%
Contains more Vitamin A +100%
Contains more Vitamin B3 +153.6%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
3
Wheat
Contains more Water +15%
Contains more Protein +47.5%
Contains more Fats +27.7%
Contains more Carbs +39%
Equal in Other - 0.68
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
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 Water +15%
Contains more Protein +47.5%
Contains more Fats +27.7%
Contains more Carbs +39%
Equal in Other - 0.68

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Wheat
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Wheat Opinion
Net carbs 17.06g 23.3g Wheat
Protein 3.87g 5.71g Wheat
Fats 0.65g 0.83g Wheat
Carbs 19.86g 27.6g Wheat
Calories 101kcal 132kcal Wheat
Sugar 3.07g Teff
Fiber 2.8g 4.3g Wheat
Calcium 49mg 9mg Teff
Iron 2.05mg 1.76mg Teff
Magnesium 50mg 48mg Teff
Phosphorus 120mg 147mg Wheat
Potassium 107mg 164mg Wheat
Sodium 8mg 8mg
Zinc 1.11mg 1.84mg Wheat
Copper 0.226mg 0.207mg Teff
Manganese 2.86mg 1.03mg Teff
Selenium 31.9µg Wheat
Vitamin A 2IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.183mg 0.095mg Teff
Vitamin B2 0.033mg 0.03mg Teff
Vitamin B3 0.909mg 2.305mg Wheat
Vitamin B6 0.097mg 0.07mg Teff
Folate 18µg 11µg Teff
Tryptophan 0.041mg 0.051mg Wheat
Threonine 0.149mg 0.172mg Wheat
Isoleucine 0.146mg 0.22mg Wheat
Leucine 0.311mg 0.432mg Wheat
Lysine 0.109mg 0.161mg Wheat
Methionine 0.125mg 0.097mg Teff
Phenylalanine 0.203mg 0.3mg Wheat
Valine 0.2mg 0.267mg Wheat
Histidine 0.088mg 0.147mg Wheat
Trans Fat 0.002g Teff
Saturated Fat 0.077g Teff
Monounsaturated Fat 0.084g Wheat
Polyunsaturated fat 0.243g Wheat

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

People also compare

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
9%
Teff
9%
Wheat
Minerals Daily Need Coverage Score
67%
Teff
61%
Wheat

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.