Teff vs. Wild rice — In-Depth Nutrition Comparison
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Important differences between Teff and Wild rice
- Wild rice has less Manganese, Iron, Copper, Vitamin B1, and Phosphorus.
- Teff's daily need coverage for Manganese is 112% more.
- Teff has 16 times more Calcium than Wild rice. Teff has 49mg of Calcium, while Wild rice has 3mg.
The food varieties used in the comparison are Teff, cooked and Wild rice, cooked.
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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
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Calcium
+1533.3%
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Iron
+241.7%
Contains
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Magnesium
+56.3%
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Phosphorus
+46.3%
Contains
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Copper
+86.8%
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Manganese
+914.2%
Contains
less
Sodium
-62.5%
Contains
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Zinc
+20.7%
Equal in Potassium - 101
Contains
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Calcium
+1533.3%
Contains
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Iron
+241.7%
Contains
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Magnesium
+56.3%
Contains
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Phosphorus
+46.3%
Contains
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Copper
+86.8%
Contains
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Manganese
+914.2%
Contains
less
Sodium
-62.5%
Contains
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Zinc
+20.7%
Equal in Potassium - 101
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.
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Contains
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Vitamin B1
+251.9%
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Vitamin A
+50%
Contains
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Vitamin B2
+163.6%
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Vitamin B3
+41.6%
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Vitamin B6
+39.2%
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Folate
+44.4%
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Vitamin B1
+251.9%
Contains
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Vitamin A
+50%
Contains
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Vitamin B2
+163.6%
Contains
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Vitamin B3
+41.6%
Contains
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Vitamin B6
+39.2%
Contains
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Folate
+44.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+91.2%
Contains
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Other
+72.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93
Contains
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Fats
+91.2%
Contains
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Other
+72.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93
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 Sodium |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Saturated Fat |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 17.06g | 19.54g |
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Protein | 3.87g | 3.99g |
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Fats | 0.65g | 0.34g |
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Carbs | 19.86g | 21.34g |
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Calories | 101kcal | 101kcal | |
Fructose | 0.2g |
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Sugar | 0.73g |
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Fiber | 2.8g | 1.8g |
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Calcium | 49mg | 3mg |
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Iron | 2.05mg | 0.6mg |
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Magnesium | 50mg | 32mg |
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Phosphorus | 120mg | 82mg |
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Potassium | 107mg | 101mg |
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Sodium | 8mg | 3mg |
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Zinc | 1.11mg | 1.34mg |
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Copper | 0.226mg | 0.121mg |
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Manganese | 2.86mg | 0.282mg |
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Selenium | 0.8µg |
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Vitamin A | 2IU | 3IU |
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Vitamin E | 0.24mg |
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Vitamin B1 | 0.183mg | 0.052mg |
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Vitamin B2 | 0.033mg | 0.087mg |
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Vitamin B3 | 0.909mg | 1.287mg |
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Vitamin B5 | 0.154mg |
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Vitamin B6 | 0.097mg | 0.135mg |
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Folate | 18µg | 26µg |
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Vitamin K | 0.5µg |
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Tryptophan | 0.041mg | 0.049mg |
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Threonine | 0.149mg | 0.127mg |
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Isoleucine | 0.146mg | 0.167mg |
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Leucine | 0.311mg | 0.276mg |
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Lysine | 0.109mg | 0.17mg |
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Methionine | 0.125mg | 0.119mg |
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Phenylalanine | 0.203mg | 0.195mg |
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Valine | 0.2mg | 0.232mg |
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Histidine | 0.088mg | 0.104mg |
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Saturated Fat | 0.049g |
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Monounsaturated Fat | 0.05g |
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Polyunsaturated fat | 0.213g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet | Equal | |
Low Glycemic Index diet | Equal |
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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%

10%

Minerals Daily Need Coverage Score
67%

21%

Comparison summary
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?

Wild rice is relatively richer in vitamins
Which food is lower in Sugar?

Teff is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?

Teff is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?

Teff is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (57)
Which food is cheaper?
?
The foods are relatively equal in price ($)