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Teff vs Wild rice - In-Depth Nutrition Comparison

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Significant differences between Teff and Wild rice

  • Teff has more Manganese, Iron, Copper, Vitamin B1, Calcium, Fiber, and Vitamin B6, however Wild rice is richer in Zinc, and Vitamin B3.
  • Teff covers your daily Manganese needs 344% more than Wild rice.
  • Wild rice has 9 times less Calcium than Teff. Teff has 180mg of Calcium, while Wild rice has 21mg.

Specific food types used in this comparison are Teff, uncooked and Wild rice, raw.

Infographic

Teff vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
4
:
Contains more Calcium +757.1%
Contains more Iron +289.3%
Contains more Copper +54.6%
Contains less Sodium -41.7%
Contains more Zinc +64.2%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +757.1%
Contains more Iron +289.3%
Contains more Copper +54.6%
Contains less Sodium -41.7%
Contains more Zinc +64.2%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
3
:
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Equal in Vitamin B2 - 0.262
Equal in Vitamin K - 1.9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Wild rice Opinion
Net carbs 65.13g 68.7g Wild rice
Protein 13.3g 14.73g Wild rice
Fats 2.38g 1.08g Teff
Carbs 73.13g 74.9g Wild rice
Calories 367kcal 357kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 2.5g Teff
Fiber 8g 6.2g Teff
Calcium 180mg 21mg Teff
Iron 7.63mg 1.96mg Teff
Magnesium 184mg 177mg Teff
Phosphorus 429mg 433mg Wild rice
Potassium 427mg 427mg
Sodium 12mg 7mg Wild rice
Zinc 3.63mg 5.96mg Wild rice
Copper 0.81mg 0.524mg Teff
Vitamin A 9IU 19IU Wild rice
Vitamin E 0.08mg 0.82mg Wild rice
Vitamin D IU 0IU Wild rice
Vitamin D µg 0µg Wild rice
Vitamin C mg 0mg Wild rice
Vitamin B1 0.39mg 0.115mg Teff
Vitamin B2 0.27mg 0.262mg Teff
Vitamin B3 3.363mg 6.733mg Wild rice
Vitamin B5 0.942mg 1.074mg Wild rice
Vitamin B6 0.482mg 0.391mg Teff
Folate µg 95µg Wild rice
Vitamin B12 µg 0µg Wild rice
Vitamin K 1.9µg 1.9µg
Tryptophan 0.139mg 0.179mg Wild rice
Threonine 0.51mg 0.469mg Teff
Isoleucine 0.501mg 0.618mg Wild rice
Leucine 1.068mg 1.018mg Teff
Lysine 0.376mg 0.629mg Wild rice
Methionine 0.428mg 0.438mg Wild rice
Phenylalanine 0.698mg 0.721mg Wild rice
Valine 0.686mg 0.858mg Wild rice
Histidine 0.301mg 0.384mg Wild rice
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 0.156g Wild rice
Monounsaturated Fat 0.589g 0.159g Teff
Polyunsaturated fat 1.071g 0.676g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
39
Wild rice
Mineral Summary Score
133
Teff
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
88%
Wild rice
Carbohydrates
73%
Teff
75%
Wild rice
Fats
11%
Teff
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.293g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.66g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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 ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.