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Khorasan wheat vs. Teff — In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Teff

  • Khorasan wheat has more Selenium, Vitamin B3, Vitamin B1, and Fiber, however, Teff is richer in Manganese, Iron, Copper, Vitamin B6, Calcium, and Magnesium.
  • Teff covers your daily Manganese needs 283% more than Khorasan wheat.
  • Teff has 19 times less Selenium than Khorasan wheat. Khorasan wheat has 81.5µg of Selenium, while Teff has 4.4µg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -58.3%
Contains more Selenium +1752.3%
Contains more Calcium +718.2%
Contains more Iron +102.4%
Contains more Magnesium +41.5%
Contains more Phosphorus +17.9%
Contains more Copper +60.1%
Contains more Manganese +237.8%
Equal in Potassium - 427
Equal in Zinc - 3.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains less Sodium -58.3%
Contains more Selenium +1752.3%
Contains more Calcium +718.2%
Contains more Iron +102.4%
Contains more Magnesium +41.5%
Contains more Phosphorus +17.9%
Contains more Copper +60.1%
Contains more Manganese +237.8%
Equal in Potassium - 427
Equal in Zinc - 3.63

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.
:
3
Teff
Contains more Vitamin A +11.1%
Contains more Vitamin E +662.5%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B3 +89.6%
Contains more Choline +96.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +86.1%
Equal in Vitamin A - 9
Equal in Vitamin B5 - 0.942
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 8% 5%
Contains more Vitamin A +11.1%
Contains more Vitamin E +662.5%
Contains more Vitamin B1 +45.1%
Contains more Vitamin B3 +89.6%
Contains more Choline +96.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +86.1%
Equal in Vitamin A - 9
Equal in Vitamin B5 - 0.942
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.5%
Contains more Fats +11.7%
Contains more Other +41.1%
Equal in Protein - 13.3
Equal in Carbs - 73.13
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
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 Water +25.5%
Contains more Fats +11.7%
Contains more Other +41.1%
Equal in Protein - 13.3
Equal in Carbs - 73.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +176.5%
Contains more Polyunsaturated fat +72.5%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +176.5%
Contains more Polyunsaturated fat +72.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +43.4%
Contains more Maltose +65500%
Contains more Sucrose +12.7%
Contains more Glucose +17.7%
Contains more Fructose +327.3%
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +43.4%
Contains more Maltose +65500%
Contains more Sucrose +12.7%
Contains more Glucose +17.7%
Contains more Fructose +327.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Teff Opinion
Net carbs 59.48g 65.13g Teff
Protein 14.54g 13.3g Khorasan wheat
Fats 2.13g 2.38g Teff
Carbs 70.58g 73.13g Teff
Calories 337kcal 367kcal Teff
Starch 52.41g 36.56g Khorasan wheat
Fructose 0.11g 0.47g Teff
Sugar 7.84g 1.84g Teff
Fiber 11.1g 8g Khorasan wheat
Calcium 22mg 180mg Teff
Iron 3.77mg 7.63mg Teff
Magnesium 130mg 184mg Teff
Phosphorus 364mg 429mg Teff
Potassium 403mg 427mg Teff
Sodium 5mg 12mg Khorasan wheat
Zinc 3.68mg 3.63mg Khorasan wheat
Copper 0.506mg 0.81mg Teff
Manganese 2.735mg 9.24mg Teff
Selenium 81.5µg 4.4µg Khorasan wheat
Vitamin A 10IU 9IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.08mg Khorasan wheat
Vitamin B1 0.566mg 0.39mg Khorasan wheat
Vitamin B2 0.184mg 0.27mg Teff
Vitamin B3 6.375mg 3.363mg Khorasan wheat
Vitamin B5 0.949mg 0.942mg Khorasan wheat
Vitamin B6 0.259mg 0.482mg Teff
Choline 25.8mg 13.1mg Khorasan wheat
Vitamin K 1.8µg 1.9µg Teff
Tryptophan 0.13mg 0.139mg Teff
Threonine 0.442mg 0.51mg Teff
Isoleucine 0.566mg 0.501mg Khorasan wheat
Leucine 1.112mg 1.068mg Khorasan wheat
Lysine 0.416mg 0.376mg Khorasan wheat
Methionine 0.251mg 0.428mg Teff
Phenylalanine 0.772mg 0.698mg Khorasan wheat
Valine 0.687mg 0.686mg Khorasan wheat
Histidine 0.379mg 0.301mg Khorasan wheat
Trans Fat 0.005g Teff
Saturated Fat 0.196g 0.449g Khorasan wheat
Monounsaturated Fat 0.213g 0.589g Teff
Polyunsaturated fat 0.621g 1.071g Teff
Omega-3 - ALA 0.048g 0.135g Teff

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

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
35%
Khorasan wheat
31%
Teff
Minerals Daily Need Coverage Score
150%
Khorasan wheat
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 6g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.253g)
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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/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.