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  6. Teff vs. Wild rice raw

Teff vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between Teff and Wild rice raw

  • Teff has more Manganese, while Wild rice raw has more Phosphorus, Zinc, Vitamin B3, Copper, Magnesium, Vitamin B6, Folate, Vitamin B2, and Fiber.
  • Teff's daily need coverage for Manganese is 67% higher.

The food types used in this comparison are Teff, cooked and Wild rice, raw.

Infographic

Teff vs Wild rice raw 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
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +133.3%
Contains more Manganese +115.2%
Contains more Magnesium +254%
Contains more Phosphorus +260.8%
Contains more Potassium +299.1%
Contains less Sodium -12.5%
Contains more Zinc +436.9%
Contains more Copper +131.9%
Equal in Iron - 1.96
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +133.3%
Contains more Manganese +115.2%
Contains more Magnesium +254%
Contains more Phosphorus +260.8%
Contains more Potassium +299.1%
Contains less Sodium -12.5%
Contains more Zinc +436.9%
Contains more Copper +131.9%
Equal in Iron - 1.96

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
:
10
Wild rice raw
Wild rice raw
Contains more Vitamin B1 +59.1%
Contains more Vitamin A +850%
Contains more Vitamin B2 +693.9%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B6 +303.1%
Contains more Folate +427.8%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Wild rice raw
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 +59.1%
Contains more Vitamin A +850%
Contains more Vitamin B2 +693.9%
Contains more Vitamin B3 +640.7%
Contains more Vitamin B6 +303.1%
Contains more Folate +427.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +865.6%
Contains more Protein +280.6%
Contains more Fats +66.2%
Contains more Carbs +277.1%
Contains more Other +121.7%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +865.6%
Contains more Protein +280.6%
Contains more Fats +66.2%
Contains more Carbs +277.1%
Contains more Other +121.7%

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 raw
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Wild rice raw Opinion
Net carbs 17.06g 68.7g Wild rice raw
Protein 3.87g 14.73g Wild rice raw
Fats 0.65g 1.08g Wild rice raw
Carbs 19.86g 74.9g Wild rice raw
Calories 101kcal 357kcal Wild rice raw
Sugar 2.5g Teff
Fiber 2.8g 6.2g Wild rice raw
Calcium 49mg 21mg Teff
Iron 2.05mg 1.96mg Teff
Magnesium 50mg 177mg Wild rice raw
Phosphorus 120mg 433mg Wild rice raw
Potassium 107mg 427mg Wild rice raw
Sodium 8mg 7mg Wild rice raw
Zinc 1.11mg 5.96mg Wild rice raw
Copper 0.226mg 0.524mg Wild rice raw
Manganese 2.86mg 1.329mg Teff
Selenium 2.8µg Wild rice raw
Vitamin A 2IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.183mg 0.115mg Teff
Vitamin B2 0.033mg 0.262mg Wild rice raw
Vitamin B3 0.909mg 6.733mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.097mg 0.391mg Wild rice raw
Folate 18µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.041mg 0.179mg Wild rice raw
Threonine 0.149mg 0.469mg Wild rice raw
Isoleucine 0.146mg 0.618mg Wild rice raw
Leucine 0.311mg 1.018mg Wild rice raw
Lysine 0.109mg 0.629mg Wild rice raw
Methionine 0.125mg 0.438mg Wild rice raw
Phenylalanine 0.203mg 0.721mg Wild rice raw
Valine 0.2mg 0.858mg Wild rice raw
Histidine 0.088mg 0.384mg Wild rice raw
Saturated Fat 0.156g Teff
Monounsaturated Fat 0.159g Wild rice raw
Polyunsaturated fat 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Teff
39%
Wild rice raw
Minerals Daily Need Coverage Score
67%
Teff
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.156g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - 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.