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.

Teff

Wild rice

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

Wild rice

Contains more Vitamin B1Vitamin B1

+251.9%

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 A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.282mg	112%
Iron	2.05mg	0.6mg	18%
Copper	0.226mg	0.121mg	12%
Vitamin B1	0.183mg	0.052mg	11%
Phosphorus	120mg	82mg	5%
Calcium	49mg	3mg	5%
Vitamin B2	0.033mg	0.087mg	4%
Magnesium	50mg	32mg	4%
Fiber	2.8g	1.8g	4%
Vitamin B5		0.154mg	3%
Vitamin B6	0.097mg	0.135mg	3%
Folate	18µg	26µg	2%
Zinc	1.11mg	1.34mg	2%
Choline		10.2mg	2%
Vitamin B3	0.909mg	1.287mg	2%
Vitamin E		0.24mg	2%
Polyunsaturated fat		0.213g	1%
Selenium		0.8µg	1%
Calories	101kcal	101kcal	0%
Protein	3.87g	3.99g	0%
Fats	0.65g	0.34g	0%
Carbs	19.86g	21.34g	0%
Net carbs	17.06g	19.54g	N/A
Potassium	107mg	101mg	0%
Sugar		0.73g	N/A
Sodium	8mg	3mg	0%
Vitamin K		0.5µg	0%
Saturated fat		0.049g	0%
Monounsaturated fat		0.05g	0%
Tryptophan	0.041mg	0.049mg	0%
Threonine	0.149mg	0.127mg	0%
Isoleucine	0.146mg	0.167mg	0%
Leucine	0.311mg	0.276mg	0%
Lysine	0.109mg	0.17mg	0%
Methionine	0.125mg	0.119mg	0%
Phenylalanine	0.203mg	0.195mg	0%
Valine	0.2mg	0.232mg	0%
Histidine	0.088mg	0.104mg	0%
Fructose		0.2g	0%