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  6. Teff vs. Wild rice

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +1533.3%
Contains more IronIron +241.7%
Contains more CopperCopper +86.8%
Contains more PhosphorusPhosphorus +46.3%
Contains more ManganeseManganese +914.2%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -62.5%
~equal in Potassium ~101mg

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
1
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more FolateFolate +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +91.2%
Contains more OtherOther +72.5%
~equal in Protein ~3.99g
~equal in Carbs ~21.34g
~equal in Water ~73.93g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Wild rice Opinion
Calories 101kcal 101kcal
Protein 3.87g 3.99g Wild rice
Fats 0.65g 0.34g Teff
Net carbs 17.06g 19.54g Wild rice
Carbs 19.86g 21.34g Wild rice
Magnesium 50mg 32mg Teff
Calcium 49mg 3mg Teff
Potassium 107mg 101mg Teff
Iron 2.05mg 0.6mg Teff
Sugar 0.73g Teff
Fiber 2.8g 1.8g Teff
Copper 0.226mg 0.121mg Teff
Zinc 1.11mg 1.34mg Wild rice
Phosphorus 120mg 82mg Teff
Sodium 8mg 3mg Wild rice
Vitamin A 2IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Manganese 2.86mg 0.282mg Teff
Selenium 0.8µg Wild rice
Vitamin B1 0.183mg 0.052mg Teff
Vitamin B2 0.033mg 0.087mg Wild rice
Vitamin B3 0.909mg 1.287mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.097mg 0.135mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 18µg 26µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g Teff
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice
Tryptophan 0.041mg 0.049mg Wild rice
Threonine 0.149mg 0.127mg Teff
Isoleucine 0.146mg 0.167mg Wild rice
Leucine 0.311mg 0.276mg Teff
Lysine 0.109mg 0.17mg Wild rice
Methionine 0.125mg 0.119mg Teff
Phenylalanine 0.203mg 0.195mg Teff
Valine 0.2mg 0.232mg Wild rice
Histidine 0.088mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wild rice
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
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
8%
Teff
10%
Wild rice
Minerals Daily Need Coverage Score
67%
Teff
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
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 - 0.73g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Teff
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 ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.