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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.

Infographic

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
Wild rice
Wild rice
3
:
4
Teff
Teff
Contains less Sodium -41.7%
Contains more Zinc +64.2%
Contains more Calcium +757.1%
Contains more Iron +289.3%
Contains more Copper +54.6%
Equal in Magnesium - 184
Equal in Phosphorus - 429
Equal in Potassium - 427
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -41.7%
Contains more Zinc +64.2%
Contains more Calcium +757.1%
Contains more Iron +289.3%
Contains more Copper +54.6%
Equal in Magnesium - 184
Equal in Phosphorus - 429
Equal in Potassium - 427

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
Wild rice
Wild rice
8
:
3
Teff
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
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Teff
Teff
Contains more Protein +10.8%
Contains more Fats +120.4%
Contains more Water +13.7%
Contains more Other +54.9%
Equal in Protein - 13.3
Equal in Carbs - 73.13
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +10.8%
Contains more Fats +120.4%
Contains more Water +13.7%
Contains more Other +54.9%
Equal in Protein - 13.3
Equal in Carbs - 73.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Teff
Teff
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +270.4%
Contains more Polyunsaturated fat +58.4%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +270.4%
Contains more Polyunsaturated fat +58.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Teff
Teff
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.62
Wild rice
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.62

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 Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice Teff Opinion
Net carbs 68.7g 65.13g Wild rice
Protein 14.73g 13.3g Wild rice
Fats 1.08g 2.38g Teff
Carbs 74.9g 73.13g Wild rice
Calories 357kcal 367kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 2.5g 1.84g Teff
Fiber 6.2g 8g Teff
Calcium 21mg 180mg Teff
Iron 1.96mg 7.63mg Teff
Magnesium 177mg 184mg Teff
Phosphorus 433mg 429mg Wild rice
Potassium 427mg 427mg
Sodium 7mg 12mg Wild rice
Zinc 5.96mg 3.63mg Wild rice
Copper 0.524mg 0.81mg Teff
Vitamin A 19IU 9IU Wild rice
Vitamin A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg 0.08mg Wild rice
Vitamin B1 0.115mg 0.39mg Teff
Vitamin B2 0.262mg 0.27mg Teff
Vitamin B3 6.733mg 3.363mg Wild rice
Vitamin B5 1.074mg 0.942mg Wild rice
Vitamin B6 0.391mg 0.482mg Teff
Folate 95µg Wild rice
Vitamin K 1.9µg 1.9µg
Tryptophan 0.179mg 0.139mg Wild rice
Threonine 0.469mg 0.51mg Teff
Isoleucine 0.618mg 0.501mg Wild rice
Leucine 1.018mg 1.068mg Teff
Lysine 0.629mg 0.376mg Wild rice
Methionine 0.438mg 0.428mg Wild rice
Phenylalanine 0.721mg 0.698mg Wild rice
Valine 0.858mg 0.686mg Wild rice
Histidine 0.384mg 0.301mg Wild rice
Saturated Fat 0.156g 0.449g Wild rice
Monounsaturated Fat 0.159g 0.589g Teff
Polyunsaturated fat 0.676g 1.071g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
33%
Teff
Minerals Daily Need Coverage Score
96%
Wild rice
133%
Teff

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 Sugar?
Teff
Teff is lower in Sugar (difference - 0.66g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.