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Wheat vs Teff - In-Depth Nutrition Comparison

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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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
4
:
4
Teff
Contains more Phosphorus +18.4%
Contains less Sodium -83.3%
Contains more Zinc +14.6%
Contains more Calcium +429.4%
Contains more Iron +116.8%
Contains more Magnesium +27.8%
Contains more Copper +46.5%
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Phosphorus +18.4%
Contains less Sodium -83.3%
Contains more Zinc +14.6%
Contains more Calcium +429.4%
Contains more Iron +116.8%
Contains more Magnesium +27.8%
Contains more Copper +46.5%
Equal in Potassium - 427

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
Wheat
6
:
6
Teff
Contains more Vitamin B3 +100.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B6 +15%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.942
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%
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 B3 +100.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B6 +15%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.942

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.
Wheat Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Teff Opinion
Net carbs 71.13g 65.13g Wheat
Protein 13.68g 13.3g Wheat
Fats 2.47g 2.38g Wheat
Carbs 71.13g 73.13g Teff
Calories 339kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Wheat
Fiber g 8g Teff
Calcium 34mg 180mg Teff
Iron 3.52mg 7.63mg Teff
Magnesium 144mg 184mg Teff
Phosphorus 508mg 429mg Wheat
Potassium 431mg 427mg Wheat
Sodium 2mg 12mg Wheat
Zinc 4.16mg 3.63mg Wheat
Copper 0.553mg 0.81mg Teff
Vitamin A 0IU 9IU Teff
Vitamin E mg 0.08mg Teff
Vitamin D 0IU IU Wheat
Vitamin D 0µg µg Wheat
Vitamin C 0mg mg Wheat
Vitamin B1 0.419mg 0.39mg Wheat
Vitamin B2 0.121mg 0.27mg Teff
Vitamin B3 6.738mg 3.363mg Wheat
Vitamin B5 0.935mg 0.942mg Teff
Vitamin B6 0.419mg 0.482mg Teff
Folate 43µg µg Wheat
Vitamin B12 0µg µg Wheat
Vitamin K µg 1.9µg Teff
Tryptophan 0.176mg 0.139mg Wheat
Threonine 0.366mg 0.51mg Teff
Isoleucine 0.533mg 0.501mg Wheat
Leucine 0.934mg 1.068mg Teff
Lysine 0.303mg 0.376mg Teff
Methionine 0.221mg 0.428mg Teff
Phenylalanine 0.681mg 0.698mg Teff
Valine 0.594mg 0.686mg Teff
Histidine 0.322mg 0.301mg Wheat
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 0.454g 0.449g Teff
Monounsaturated Fat 0.344g 0.589g Teff
Polyunsaturated fat 0.978g 1.071g Teff

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
33
Teff
Mineral Summary Score
100
Wheat
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
80%
Teff
Carbohydrates
71%
Wheat
73%
Teff
Fats
11%
Wheat
11%
Teff

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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

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. 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.