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Khorasan wheat vs Teff - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Teff

  • Teff contains less Phosphorus, Vitamin B3, Fiber, Vitamin B1, Copper, Zinc, Iron, Magnesium, Vitamin B6, and Vitamin B2 than Khorasan wheat.
  • Khorasan wheat's daily need coverage for Phosphorus is 35% higher.
  • Teff contains 7 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Teff contains 0.909mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Teff, cooked.

Infographic

Khorasan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Khorasan wheat
Khorasan wheat
7
:
1
Teff
Teff
Contains more Iron +83.9%
Contains more Magnesium +160%
Contains more Phosphorus +203.3%
Contains more Potassium +276.6%
Contains less Sodium -37.5%
Contains more Zinc +231.5%
Contains more Copper +123.9%
Contains more Calcium +122.7%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 77% 36% 52% 10% 2% 31% 76%
Contains more Iron +83.9%
Contains more Magnesium +160%
Contains more Phosphorus +203.3%
Contains more Potassium +276.6%
Contains less Sodium -37.5%
Contains more Zinc +231.5%
Contains more Copper +123.9%
Contains more Calcium +122.7%

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
Khorasan wheat
Khorasan wheat
9
:
2
Teff
Teff
Contains more Vitamin A +400%
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +457.6%
Contains more Vitamin B3 +601.3%
Contains more Vitamin B6 +167%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +400%
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +457.6%
Contains more Vitamin B3 +601.3%
Contains more Vitamin B6 +167%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Teff
Teff
Contains more Protein +275.7%
Contains more Fats +227.7%
Contains more Carbs +255.4%
Contains more Other +143.5%
Contains more Water +576.9%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +275.7%
Contains more Fats +227.7%
Contains more Carbs +255.4%
Contains more Other +143.5%
Contains more Water +576.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Teff Opinion
Net carbs 59.48g 17.06g Khorasan wheat
Protein 14.54g 3.87g Khorasan wheat
Fats 2.13g 0.65g Khorasan wheat
Carbs 70.58g 19.86g Khorasan wheat
Calories 337kcal 101kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Teff
Fiber 11.1g 2.8g Khorasan wheat
Calcium 22mg 49mg Teff
Iron 3.77mg 2.05mg Khorasan wheat
Magnesium 130mg 50mg Khorasan wheat
Phosphorus 364mg 120mg Khorasan wheat
Potassium 403mg 107mg Khorasan wheat
Sodium 5mg 8mg Khorasan wheat
Zinc 3.68mg 1.11mg Khorasan wheat
Copper 0.506mg 0.226mg Khorasan wheat
Vitamin A 10IU 2IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.566mg 0.183mg Khorasan wheat
Vitamin B2 0.184mg 0.033mg Khorasan wheat
Vitamin B3 6.375mg 0.909mg Khorasan wheat
Vitamin B5 0.949mg Khorasan wheat
Vitamin B6 0.259mg 0.097mg Khorasan wheat
Folate 18µg Teff
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.041mg Khorasan wheat
Threonine 0.442mg 0.149mg Khorasan wheat
Isoleucine 0.566mg 0.146mg Khorasan wheat
Leucine 1.112mg 0.311mg Khorasan wheat
Lysine 0.416mg 0.109mg Khorasan wheat
Methionine 0.251mg 0.125mg Khorasan wheat
Phenylalanine 0.772mg 0.203mg Khorasan wheat
Valine 0.687mg 0.2mg Khorasan wheat
Histidine 0.379mg 0.088mg Khorasan wheat
Trans Fat 0.005g Teff
Saturated Fat 0.196g Teff
Monounsaturated Fat 0.213g Khorasan wheat
Polyunsaturated fat 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Khorasan wheat
9%
Teff
Minerals Daily Need Coverage Score
88%
Khorasan wheat
37%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.196g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.