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  6. Wheat vs. Teff

Wheat vs. Teff — In-Depth Nutrition Comparison

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Important differences between Wheat and Teff

  • Wheat has more Vitamin B3, Zinc, and Fiber, however, Teff has more Manganese, and Vitamin B1.
  • Teff's daily need coverage for Manganese is 80% more.
  • Wheat has 3 times more Vitamin B3 than Teff. Wheat has 2.305mg of Vitamin B3, while Teff has 0.909mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Teff, cooked.

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
4
:
5
Teff
Teff
Contains more Phosphorus +22.5%
Contains more Potassium +53.3%
Contains more Zinc +65.8%
Contains more Calcium +444.4%
Contains more Iron +16.5%
Contains more Manganese +177.7%
Equal in Magnesium - 50
Equal in Sodium - 8
Equal in Copper - 0.226
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Phosphorus +22.5%
Contains more Potassium +53.3%
Contains more Zinc +65.8%
Contains more Calcium +444.4%
Contains more Iron +16.5%
Contains more Manganese +177.7%
Equal in Magnesium - 50
Equal in Sodium - 8
Equal in Copper - 0.226

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
3
:
4
Teff
Teff
Contains more Vitamin A +100%
Contains more Vitamin B3 +153.6%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B6 +38.6%
Contains more Folate +63.6%
Equal in Vitamin B2 - 0.033
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 A +100%
Contains more Vitamin B3 +153.6%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B6 +38.6%
Contains more Folate +63.6%
Equal in Vitamin B2 - 0.033

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Teff
Teff
Contains more Protein +47.5%
Contains more Fats +27.7%
Contains more Carbs +39%
Contains more Water +15%
Equal in Other - 0.69
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +47.5%
Contains more Fats +27.7%
Contains more Carbs +39%
Contains more Water +15%
Equal in Other - 0.69

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 Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Teff Opinion
Net carbs 23.3g 17.06g Wheat
Protein 5.71g 3.87g Wheat
Fats 0.83g 0.65g Wheat
Carbs 27.6g 19.86g Wheat
Calories 132kcal 101kcal Wheat
Sugar 3.07g Teff
Fiber 4.3g 2.8g Wheat
Calcium 9mg 49mg Teff
Iron 1.76mg 2.05mg Teff
Magnesium 48mg 50mg Teff
Phosphorus 147mg 120mg Wheat
Potassium 164mg 107mg Wheat
Sodium 8mg 8mg
Zinc 1.84mg 1.11mg Wheat
Copper 0.207mg 0.226mg Teff
Manganese 1.03mg 2.86mg Teff
Selenium 31.9µg Wheat
Vitamin A 4IU 2IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.183mg Teff
Vitamin B2 0.03mg 0.033mg Teff
Vitamin B3 2.305mg 0.909mg Wheat
Vitamin B6 0.07mg 0.097mg Teff
Folate 11µg 18µg Teff
Tryptophan 0.051mg 0.041mg Wheat
Threonine 0.172mg 0.149mg Wheat
Isoleucine 0.22mg 0.146mg Wheat
Leucine 0.432mg 0.311mg Wheat
Lysine 0.161mg 0.109mg Wheat
Methionine 0.097mg 0.125mg Teff
Phenylalanine 0.3mg 0.203mg Wheat
Valine 0.267mg 0.2mg Wheat
Histidine 0.147mg 0.088mg Wheat
Trans Fat 0.002g Teff
Saturated Fat 0.077g Teff
Monounsaturated Fat 0.084g Wheat
Polyunsaturated fat 0.243g 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

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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
9%
Wheat
9%
Teff
Minerals Daily Need Coverage Score
61%
Wheat
67%
Teff

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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/169744/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.