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Wheat flour, whole-grain, soft wheat vs. Teff — In-Depth Nutrition Comparison

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Important differences between Wheat flour, whole-grain, soft wheat and Teff

  • Teff has less Fiber, Phosphorus, Vitamin B3, Copper, Manganese, Iron, Zinc, Magnesium, Vitamin B2, and Vitamin B1.
  • Wheat flour, whole-grain, soft wheat's daily need coverage for Fiber is 41% more.
  • Wheat flour, whole-grain, soft wheat has 6 times more Vitamin B3 than Teff. Wheat flour, whole-grain, soft wheat has 5.347mg of Vitamin B3, while Teff has 0.909mg.

The food varieties used in the comparison are Wheat flour, whole-grain, soft wheat and Teff, cooked.

Infographic

Wheat flour, whole-grain, soft 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 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Teff
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +134%
Contains more PotassiumPotassium +268.2%
Contains more IronIron +81%
Contains more CopperCopper +110.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +169.2%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +48.5%

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% 0.54% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Teff
0
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62.3%
Contains more Vitamin B2Vitamin B2 +469.7%
Contains more Vitamin B3Vitamin B3 +488.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
Teff
1
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 ProteinProtein +148.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +275%
Contains more OtherOther +123.2%
Contains more WaterWater +503.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain, soft wheat Teff Opinion
Calories 332kcal 101kcal Wheat flour, whole-grain, soft wheat
Protein 9.61g 3.87g Wheat flour, whole-grain, soft wheat
Fats 1.95g 0.65g Wheat flour, whole-grain, soft wheat
Net carbs 61.38g 17.06g Wheat flour, whole-grain, soft wheat
Carbs 74.48g 19.86g Wheat flour, whole-grain, soft wheat
Magnesium 117mg 50mg Wheat flour, whole-grain, soft wheat
Calcium 33mg 49mg Teff
Potassium 394mg 107mg Wheat flour, whole-grain, soft wheat
Iron 3.71mg 2.05mg Wheat flour, whole-grain, soft wheat
Sugar 1.02g Teff
Fiber 13.1g 2.8g Wheat flour, whole-grain, soft wheat
Copper 0.475mg 0.226mg Wheat flour, whole-grain, soft wheat
Zinc 2.96mg 1.11mg Wheat flour, whole-grain, soft wheat
Phosphorus 323mg 120mg Wheat flour, whole-grain, soft wheat
Sodium 3mg 8mg Wheat flour, whole-grain, soft wheat
Vitamin A 9IU 2IU Wheat flour, whole-grain, soft wheat
Vitamin E 0.53mg Wheat flour, whole-grain, soft wheat
Manganese 3.399mg 2.86mg Wheat flour, whole-grain, soft wheat
Selenium 12.7µg Wheat flour, whole-grain, soft wheat
Vitamin B1 0.297mg 0.183mg Wheat flour, whole-grain, soft wheat
Vitamin B2 0.188mg 0.033mg Wheat flour, whole-grain, soft wheat
Vitamin B3 5.347mg 0.909mg Wheat flour, whole-grain, soft wheat
Vitamin B5 1.011mg Wheat flour, whole-grain, soft wheat
Vitamin B6 0.191mg 0.097mg Wheat flour, whole-grain, soft wheat
Vitamin K 1.9µg Wheat flour, whole-grain, soft wheat
Folate 28µg 18µg Wheat flour, whole-grain, soft wheat
Choline 31.2mg Wheat flour, whole-grain, soft wheat
Saturated Fat 0.43g Teff
Monounsaturated Fat 0.283g Wheat flour, whole-grain, soft wheat
Polyunsaturated fat 1.167g Wheat flour, whole-grain, soft wheat
Tryptophan 0.041mg Teff
Threonine 0.149mg Teff
Isoleucine 0.146mg Teff
Leucine 0.311mg Teff
Lysine 0.109mg Teff
Methionine 0.125mg Teff
Phenylalanine 0.203mg Teff
Valine 0.2mg Teff
Histidine 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, whole-grain, soft wheat Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Wheat flour, whole-grain, soft wheat
8%
Teff
Minerals Daily Need Coverage Score
116%
Wheat flour, whole-grain, soft wheat
67%
Teff

Comparison summary

Which food contains less Sodium?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat flour, whole-grain, soft wheat
Wheat flour, whole-grain, soft wheat is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.43g)
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

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 flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.