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  6. Wafer vs. Teff

Wafer vs. Teff — In-Depth Nutrition Comparison

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How are Wafer and Teff different?

  • Teff has more Manganese, Iron, Phosphorus, Copper, Vitamin B6, Magnesium, Zinc, and Fiber than Wafer.
  • Daily need coverage for Manganese from Teff is 371% higher.
  • Wafer contains 48 times more Sodium than Teff. While Wafer contains 580mg of Sodium, Teff contains only 12mg.

Cookies, chocolate wafers and Teff, uncooked are the varieties used in this article.

Infographic

Wafer vs Teff 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.
Wafer
Wafer
1
:
9
Teff
Teff
Contains more Selenium +29.5%
Contains more Calcium +480.6%
Contains more Iron +90.3%
Contains more Magnesium +247.2%
Contains more Phosphorus +225%
Contains more Potassium +103.3%
Contains less Sodium -97.9%
Contains more Zinc +233%
Contains more Copper +74.9%
Contains more Manganese +1227.6%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Selenium +29.5%
Contains more Calcium +480.6%
Contains more Iron +90.3%
Contains more Magnesium +247.2%
Contains more Phosphorus +225%
Contains more Potassium +103.3%
Contains less Sodium -97.9%
Contains more Zinc +233%
Contains more Copper +74.9%
Contains more Manganese +1227.6%

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.
Wafer
Wafer
7
:
5
Teff
Teff
Contains more Vitamin A +11.1%
Contains more Vitamin E +800%
Contains more Vitamin K +26.3%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +147.2%
Contains more Vitamin B6 +845.1%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +11.1%
Contains more Vitamin E +800%
Contains more Vitamin K +26.3%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +147.2%
Contains more Vitamin B6 +845.1%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
:
4
Teff
Teff
Contains more Fats +496.6%
Contains more Protein +101.5%
Contains more Water +96%
Contains more Other +18.5%
Equal in Carbs - 73.13
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Fats +496.6%
Contains more Protein +101.5%
Contains more Water +96%
Contains more Other +18.5%
Equal in Carbs - 73.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +726%
Contains more Polyunsaturated fat +287.8%
Contains less Saturated Fat -89.4%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +726%
Contains more Polyunsaturated fat +287.8%
Contains less Saturated Fat -89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Teff Opinion
Net carbs 69.3g 65.13g Wafer
Protein 6.6g 13.3g Teff
Fats 14.2g 2.38g Wafer
Carbs 72.7g 73.13g Teff
Calories 433kcal 367kcal Wafer
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 37.43g 1.84g Teff
Fiber 3.4g 8g Teff
Calcium 31mg 180mg Teff
Iron 4.01mg 7.63mg Teff
Magnesium 53mg 184mg Teff
Phosphorus 132mg 429mg Teff
Potassium 210mg 427mg Teff
Sodium 580mg 12mg Teff
Zinc 1.09mg 3.63mg Teff
Copper 0.463mg 0.81mg Teff
Manganese 0.696mg 9.24mg Teff
Selenium 5.7µg 4.4µg Wafer
Vitamin A 10IU 9IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.08mg Wafer
Vitamin B1 0.203mg 0.39mg Teff
Vitamin B2 0.266mg 0.27mg Teff
Vitamin B3 2.858mg 3.363mg Teff
Vitamin B5 0.381mg 0.942mg Teff
Vitamin B6 0.051mg 0.482mg Teff
Folate 47µg Wafer
Vitamin B12 0.09µg Wafer
Vitamin K 2.4µg 1.9µg Wafer
Tryptophan 0.096mg 0.139mg Teff
Threonine 0.22mg 0.51mg Teff
Isoleucine 0.261mg 0.501mg Teff
Leucine 0.447mg 1.068mg Teff
Lysine 0.281mg 0.376mg Teff
Methionine 0.105mg 0.428mg Teff
Phenylalanine 0.308mg 0.698mg Teff
Valine 0.323mg 0.686mg Teff
Histidine 0.128mg 0.301mg Teff
Cholesterol 2mg Teff
Saturated Fat 4.241g 0.449g Teff
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 0.589g Wafer
Polyunsaturated fat 4.153g 1.071g Wafer
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
22%
Wafer
33%
Teff
Minerals Daily Need Coverage Score
65%
Wafer
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 35.59g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.792g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.