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Wild rice vs Teff - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Teff

  • Wild rice has more Zinc, and Vitamin B3, however Teff is richer in Manganese, Iron, Copper, Vitamin B1, Calcium, Fiber, and Vitamin B6.
  • Teff covers your daily Manganese needs 344% more than Wild rice.
  • Teff has 10 times less Vitamin E than Wild rice. Wild rice has 0.82mg of Vitamin E , while Teff has 0.08mg.

Specific food types used in this comparison are Wild rice, raw and Teff, uncooked.

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Wild rice vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Teff
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Equal in Potassium - 427
Equal in Magnesium - 184
Equal in Phosphorus - 429
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Zinc +64.2%
Contains less Sodium -41.7%
Contains more Iron +289.3%
Contains more Calcium +757.1%
Contains more Copper +54.6%
Equal in Potassium - 427
Equal in Magnesium - 184
Equal in Phosphorus - 429

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
:
3
Teff
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B2 - 0.27
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B5 +14%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B2 - 0.27
Equal in Vitamin K - 1.9

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
39
Wild rice
33
Teff
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
80%
Teff
Carbohydrates
75%
Wild rice
73%
Teff
Fats
5%
Wild rice
11%
Teff

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.293g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.66g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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 ($)

All nutrients comparison - raw data values

Nutrient Wild rice Teff Opinion
Calories 357 367 Teff
Protein 14.73 13.3 Wild rice
Fats 1.08 2.38 Teff
Vitamin C 0 Wild rice
Carbs 74.9 73.13 Wild rice
Cholesterol 0 Teff
Vitamin D 0 Wild rice
Iron 1.96 7.63 Teff
Calcium 21 180 Teff
Potassium 427 427
Magnesium 177 184 Teff
Sugar 2.5 1.84 Teff
Fiber 6.2 8 Teff
Copper 0.524 0.81 Teff
Zinc 5.96 3.63 Wild rice
Starch 36.56 Teff
Phosphorus 433 429 Wild rice
Sodium 7 12 Wild rice
Vitamin A 19 9 Wild rice
Vitamin E 0.82 0.08 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.39 Teff
Vitamin B2 0.262 0.27 Teff
Vitamin B3 6.733 3.363 Wild rice
Vitamin B5 1.074 0.942 Wild rice
Vitamin B6 0.391 0.482 Teff
Vitamin B12 0 Wild rice
Vitamin K 1.9 1.9
Folate 95 Wild rice
Trans Fat
Saturated Fat 0.156 0.449 Wild rice
Monounsaturated Fat 0.159 0.589 Teff
Polyunsaturated fat 0.676 1.071 Teff
Tryptophan 0.179 0.139 Wild rice
Threonine 0.469 0.51 Teff
Isoleucine 0.618 0.501 Wild rice
Leucine 1.018 1.068 Teff
Lysine 0.629 0.376 Wild rice
Methionine 0.438 0.428 Wild rice
Phenylalanine 0.721 0.698 Wild rice
Valine 0.858 0.686 Wild rice
Histidine 0.384 0.301 Wild rice
Fructose 0.47 Teff

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.