Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Teff

Wheat vs. Teff — In-Depth Nutrition Comparison

Compare

How are wheat and teff different?

  • Wheat is richer in selenium, vitamin B3, and phosphorus, while teff is higher in manganese, iron, copper, calcium, vitamin B2, and magnesium.
  • Teff covers your daily need for manganese, 271% more than wheat .
  • Wheat contains 20 times more selenium than teff. Wheat contains 89.4µg of selenium, while teff contains 4.4µg.

Wheat, durum and Teff, uncooked types were 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Teff
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +1931.8%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +429.4%
Contains more IronIron +116.8%
Contains more CopperCopper +46.5%
Contains more ManganeseManganese +206.8%
~equal in Potassium ~427mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Teff
Teff
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin B3Vitamin B3 +100.4%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B5 ~0.942mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wheat Teff DV% diff.
Manganese 3.012mg 9.24mg 271%
Selenium 89.4µg 4.4µg 155%
Iron 3.52mg 7.63mg 51%
Fiber 8g 32%
Copper 0.553mg 0.81mg 29%
Vitamin B3 6.738mg 3.363mg 21%
Starch 36.56g 15%
Calcium 34mg 180mg 15%
Phosphorus 508mg 429mg 11%
Vitamin B2 0.121mg 0.27mg 11%
Folate 43µg 11%
Magnesium 144mg 184mg 10%
Zinc 4.16mg 3.63mg 5%
Vitamin B6 0.419mg 0.482mg 5%
Choline 13.1mg 2%
Vitamin K 1.9µg 2%
Vitamin B1 0.419mg 0.39mg 2%
Monounsaturated fat 0.344g 0.589g 1%
Polyunsaturated fat 0.978g 1.071g 1%
Fructose 0.47g 1%
Calories 339kcal 367kcal 1%
Protein 13.68g 13.3g 1%
Vitamin E 0.08mg 1%
Carbs 71.13g 73.13g 1%
Fats 2.47g 2.38g 0%
Net carbs 71.13g 65.13g N/A
Potassium 431mg 427mg 0%
Sugar 1.84g N/A
Sodium 2mg 12mg 0%
Vitamin B5 0.935mg 0.942mg 0%
Saturated fat 0.454g 0.449g 0%
Tryptophan 0.176mg 0.139mg 0%
Threonine 0.366mg 0.51mg 0%
Isoleucine 0.533mg 0.501mg 0%
Leucine 0.934mg 1.068mg 0%
Lysine 0.303mg 0.376mg 0%
Methionine 0.221mg 0.428mg 0%
Phenylalanine 0.681mg 0.698mg 0%
Valine 0.594mg 0.686mg 0%
Histidine 0.322mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Teff
2
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 WaterWater +24%
Contains more OtherOther +33.1%
~equal in Protein ~13.3g
~equal in Fats ~2.38g
~equal in Carbs ~73.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Teff
Teff
3
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +71.2%
~equal in Saturated fat ~0.449g
~equal in Polyunsaturated fat ~1.071g

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/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.