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  6. Wheat vs. Teff

Wheat vs. Teff — In-Depth Nutrition Comparison

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How are Wheat and Teff different?

  • Wheat has more Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Magnesium, Vitamin B1, Iron, Potassium, and Vitamin B2 than Teff.
  • Daily need coverage for Phosphorus from Wheat is 55% higher.
  • Wheat contains 7 times more Vitamin B3 than Teff. While Wheat contains 6.738mg of Vitamin B3, Teff contains only 0.909mg.

Wheat, durum and Teff, cooked are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Teff
Teff
Contains more Iron +71.7%
Contains more Magnesium +188%
Contains more Phosphorus +323.3%
Contains more Potassium +302.8%
Contains less Sodium -75%
Contains more Zinc +274.8%
Contains more Copper +144.7%
Contains more Calcium +44.1%
Equal in Manganese - 2.86
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Iron +71.7%
Contains more Magnesium +188%
Contains more Phosphorus +323.3%
Contains more Potassium +302.8%
Contains less Sodium -75%
Contains more Zinc +274.8%
Contains more Copper +144.7%
Contains more Calcium +44.1%
Equal in Manganese - 2.86

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.
Wheat
Wheat
8
:
1
Teff
Teff
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B6 +332%
Contains more Folate +138.9%
Contains more Vitamin A +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B6 +332%
Contains more Folate +138.9%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Teff
Teff
Contains more Protein +253.5%
Contains more Fats +280%
Contains more Carbs +258.2%
Contains more Other +158%
Contains more Water +584.9%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +253.5%
Contains more Fats +280%
Contains more Carbs +258.2%
Contains more Other +158%
Contains more Water +584.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Teff Opinion
Net carbs 71.13g 17.06g Wheat
Protein 13.68g 3.87g Wheat
Fats 2.47g 0.65g Wheat
Carbs 71.13g 19.86g Wheat
Calories 339kcal 101kcal Wheat
Fiber 2.8g Teff
Calcium 34mg 49mg Teff
Iron 3.52mg 2.05mg Wheat
Magnesium 144mg 50mg Wheat
Phosphorus 508mg 120mg Wheat
Potassium 431mg 107mg Wheat
Sodium 2mg 8mg Wheat
Zinc 4.16mg 1.11mg Wheat
Copper 0.553mg 0.226mg Wheat
Manganese 3.012mg 2.86mg Wheat
Selenium 89.4µg Wheat
Vitamin A 0IU 2IU Teff
Vitamin B1 0.419mg 0.183mg Wheat
Vitamin B2 0.121mg 0.033mg Wheat
Vitamin B3 6.738mg 0.909mg Wheat
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg 0.097mg Wheat
Folate 43µg 18µg Wheat
Tryptophan 0.176mg 0.041mg Wheat
Threonine 0.366mg 0.149mg Wheat
Isoleucine 0.533mg 0.146mg Wheat
Leucine 0.934mg 0.311mg Wheat
Lysine 0.303mg 0.109mg Wheat
Methionine 0.221mg 0.125mg Wheat
Phenylalanine 0.681mg 0.203mg Wheat
Valine 0.594mg 0.2mg Wheat
Histidine 0.322mg 0.088mg Wheat
Saturated Fat 0.454g Teff
Monounsaturated Fat 0.344g Wheat
Polyunsaturated fat 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
9%
Teff
Minerals Daily Need Coverage Score
168%
Wheat
67%
Teff

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.454g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.