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Teff vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between Teff and Wheat gluten

  • Teff has more Vitamin B1, Fiber, Vitamin B6, Magnesium, and Vitamin B3, however, Wheat gluten is higher in Iron, Phosphorus, and Calcium.
  • Wheat gluten covers your daily Iron needs 39% more than Teff.

Food varieties used in this article are Teff, cooked and Vital wheat gluten.

Infographic

Teff vs Wheat gluten 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.
Contains more Magnesium +100%
Contains less Sodium -72.4%
Contains more Zinc +30.6%
Contains more Copper +24.2%
Contains more Calcium +189.8%
Contains more Iron +153.7%
Contains more Phosphorus +116.7%
Equal in Potassium - 100
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 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +100%
Contains less Sodium -72.4%
Contains more Zinc +30.6%
Contains more Copper +24.2%
Contains more Calcium +189.8%
Contains more Iron +153.7%
Contains more Phosphorus +116.7%
Equal in Potassium - 100

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +44%
Contains more Water +813.8%
Contains more Protein +1842.1%
Contains more Fats +184.6%
Contains more Other +44.9%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +44%
Contains more Water +813.8%
Contains more Protein +1842.1%
Contains more Fats +184.6%
Contains more Other +44.9%

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 gluten
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Wheat gluten Opinion
Net carbs 17.06g 13.19g Teff
Protein 3.87g 75.16g Wheat gluten
Fats 0.65g 1.85g Wheat gluten
Carbs 19.86g 13.79g Teff
Calories 101kcal 370kcal Wheat gluten
Fiber 2.8g 0.6g Teff
Calcium 49mg 142mg Wheat gluten
Iron 2.05mg 5.2mg Wheat gluten
Magnesium 50mg 25mg Teff
Phosphorus 120mg 260mg Wheat gluten
Potassium 107mg 100mg Teff
Sodium 8mg 29mg Teff
Zinc 1.11mg 0.85mg Teff
Copper 0.226mg 0.182mg Teff
Manganese 2.86mg Teff
Selenium 39.7µg Wheat gluten
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0mg Teff
Vitamin B2 0.033mg 0mg Teff
Vitamin B3 0.909mg 0mg Teff
Vitamin B6 0.097mg 0mg Teff
Folate 18µg 0µg Teff
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff
Saturated Fat 0.272g Teff
Monounsaturated Fat 0.156g Wheat gluten
Polyunsaturated fat 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Teff
0%
Wheat gluten
Minerals Daily Need Coverage Score
67%
Teff
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.