Wild rice vs. Teff — In-Depth Nutrition Comparison
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Important differences between wild rice and teff
- Wild rice has less manganese, iron, copper, vitamin B1, and phosphorus.
- Teff's daily need coverage for manganese is 112% more.
The food varieties used in the comparison are Wild rice, cooked and Teff, cooked.
Infographic
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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 more ZincZinc | +20.7% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +1533.3% |
| Contains more IronIron | +241.7% |
| Contains more CopperCopper | +86.8% |
| Contains more PhosphorusPhosphorus | +46.3% |
| Contains more ManganeseManganese | +914.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +163.6% |
| Contains more Vitamin B3Vitamin B3 | +41.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +39.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +251.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +91.2% |
| Contains more OtherOther | +72.5% |
~equal in
Protein
~3.87g
~equal in
Carbs
~19.86g
~equal in
Water
~74.93g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.282mg | 2.86mg | 112% |
| Iron | 0.6mg | 2.05mg | 18% |
| Copper | 0.121mg | 0.226mg | 12% |
| Vitamin B1 | 0.052mg | 0.183mg | 11% |
| Phosphorus | 82mg | 120mg | 5% |
| Calcium | 3mg | 49mg | 5% |
| Vitamin B2 | 0.087mg | 0.033mg | 4% |
| Magnesium | 32mg | 50mg | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Vitamin B5 | 0.154mg | 3% | |
| Vitamin B6 | 0.135mg | 0.097mg | 3% |
| Folate | 26µg | 18µg | 2% |
| Zinc | 1.34mg | 1.11mg | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin B3 | 1.287mg | 0.909mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.213g | 1% | |
| Selenium | 0.8µg | 1% | |
| Calories | 101kcal | 101kcal | 0% |
| Protein | 3.99g | 3.87g | 0% |
| Fats | 0.34g | 0.65g | 0% |
| Carbs | 21.34g | 19.86g | 0% |
| Net carbs | 19.54g | 17.06g | N/A |
| Potassium | 101mg | 107mg | 0% |
| Sugar | 0.73g | N/A | |
| Sodium | 3mg | 8mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.049g | 0% | |
| Monounsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.049mg | 0.041mg | 0% |
| Threonine | 0.127mg | 0.149mg | 0% |
| Isoleucine | 0.167mg | 0.146mg | 0% |
| Leucine | 0.276mg | 0.311mg | 0% |
| Lysine | 0.17mg | 0.109mg | 0% |
| Methionine | 0.119mg | 0.125mg | 0% |
| Phenylalanine | 0.195mg | 0.203mg | 0% |
| Valine | 0.232mg | 0.2mg | 0% |
| Histidine | 0.104mg | 0.088mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
10%
8%
Minerals Daily Need Coverage Score
21%
67%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.049g)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (57)
Which food is cheaper?
?
The foods are relatively equal in price ($)