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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
4
:
3
Wild rice
Wild rice
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Equal in Potassium - 427
Equal in Magnesium - 177
Equal in Phosphorus - 433
Teff
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Equal in Potassium - 427
Equal in Magnesium - 177
Equal in Phosphorus - 433

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
Teff
3
:
8
Wild rice
Wild rice
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
Teff
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
80%
Teff
88%
Wild rice
Carbohydrates
73%
Teff
75%
Wild rice
Fats
11%
Teff
5%
Wild rice

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Rich in minerals ok
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

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

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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 Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Teff
Teff contains less Sugars (difference - 0.66g)
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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Teff Wild rice Opinion
Calories 367 357 Teff
Protein 13.3 14.73 Wild rice
Fats 2.38 1.08 Teff
Vitamin C 0 Wild rice
Carbs 73.13 74.9 Wild rice
Cholesterol 0 Teff
Vitamin D 0 Wild rice
Iron 7.63 1.96 Teff
Calcium 180 21 Teff
Potassium 427 427
Magnesium 184 177 Teff
Sugars 1.84 2.5 Teff
Fiber 8 6.2 Teff
Copper 0.81 0.524 Teff
Zinc 3.63 5.96 Wild rice
Starch 36.56 Teff
Phosphorus 429 433 Wild rice
Sodium 12 7 Wild rice
Vitamin A 9 19 Wild rice
Vitamin E 0.08 0.82 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.39 0.115 Teff
Vitamin B2 0.27 0.262 Teff
Vitamin B3 3.363 6.733 Wild rice
Vitamin B5 0.942 1.074 Wild rice
Vitamin B6 0.482 0.391 Teff
Vitamin B12 0 Wild rice
Vitamin K 1.9 1.9
Folate 95 Wild rice
Trans Fat
Saturated Fat 0.449 0.156 Wild rice
Monounsaturated Fat 0.589 0.159 Teff
Polyunsaturated fat 1.071 0.676 Teff
Tryptophan 0.139 0.179 Wild rice
Threonine 0.51 0.469 Teff
Isoleucine 0.501 0.618 Wild rice
Leucine 1.068 1.018 Teff
Lysine 0.376 0.629 Wild rice
Methionine 0.428 0.438 Wild rice
Phenylalanine 0.698 0.721 Wild rice
Valine 0.686 0.858 Wild rice
Histidine 0.301 0.384 Wild rice
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.