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  6. Wild rice vs. Teff

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

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Teff
Teff
6
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 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%
~equal in Potassium ~107mg

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Teff
Teff
1
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 +50%
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%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Teff
Teff
3
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 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.
Wild rice Teff
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice Teff Opinion
Calories 101kcal 101kcal
Protein 3.99g 3.87g Wild rice
Fats 0.34g 0.65g Teff
Net carbs 19.54g 17.06g Wild rice
Carbs 21.34g 19.86g Wild rice
Magnesium 32mg 50mg Teff
Calcium 3mg 49mg Teff
Potassium 101mg 107mg Teff
Iron 0.6mg 2.05mg Teff
Sugar 0.73g Teff
Fiber 1.8g 2.8g Teff
Copper 0.121mg 0.226mg Teff
Zinc 1.34mg 1.11mg Wild rice
Phosphorus 82mg 120mg Teff
Sodium 3mg 8mg Wild rice
Vitamin A 3IU 2IU Wild rice
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 2.86mg Teff
Selenium 0.8µg Wild rice
Vitamin B1 0.052mg 0.183mg Teff
Vitamin B2 0.087mg 0.033mg Wild rice
Vitamin B3 1.287mg 0.909mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.097mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 18µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g Teff
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice
Tryptophan 0.049mg 0.041mg Wild rice
Threonine 0.127mg 0.149mg Teff
Isoleucine 0.167mg 0.146mg Wild rice
Leucine 0.276mg 0.311mg Teff
Lysine 0.17mg 0.109mg Wild rice
Methionine 0.119mg 0.125mg Teff
Phenylalanine 0.195mg 0.203mg Teff
Valine 0.232mg 0.2mg Wild rice
Histidine 0.104mg 0.088mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Teff
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
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%
Wild rice
8%
Teff
Minerals Daily Need Coverage Score
21%
Wild rice
67%
Teff

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Teff
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 ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.