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  6. Wild rice vs. Teff

Wild rice vs. Teff — In-Depth Nutrition Comparison

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Differences between wild rice and teff

  • Wild rice contains less manganese, iron, copper, phosphorus, magnesium, vitamin B1, vitamin B6, fiber, zinc, and calcium than teff.
  • Teff's daily need coverage for manganese is 389% higher.

The food types used in this comparison are Wild rice, cooked and Teff, uncooked.

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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +322.8%
Contains more IronIron +1171.7%
Contains more CopperCopper +569.4%
Contains more ZincZinc +170.9%
Contains more PhosphorusPhosphorus +423.2%
Contains more ManganeseManganese +3176.6%
Contains more SeleniumSelenium +450%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Teff
Teff
7
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin EVitamin E +200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +161.3%
Contains more Vitamin B5Vitamin B5 +511.7%
Contains more Vitamin B6Vitamin B6 +257%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +28.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice Teff DV% diff.
Manganese 0.282mg 9.24mg 389%
Iron 0.6mg 7.63mg 88%
Copper 0.121mg 0.81mg 77%
Phosphorus 82mg 429mg 50%
Magnesium 32mg 184mg 36%
Vitamin B1 0.052mg 0.39mg 28%
Vitamin B6 0.135mg 0.482mg 27%
Fiber 1.8g 8g 25%
Zinc 1.34mg 3.63mg 21%
Protein 3.99g 13.3g 19%
Calcium 3mg 180mg 18%
Carbs 21.34g 73.13g 17%
Vitamin B5 0.154mg 0.942mg 16%
Starch 36.56g 15%
Vitamin B2 0.087mg 0.27mg 14%
Vitamin B3 1.287mg 3.363mg 13%
Calories 101kcal 367kcal 13%
Potassium 101mg 427mg 10%
Folate 26µg 7%
Selenium 0.8µg 4.4µg 7%
Polyunsaturated fat 0.213g 1.071g 6%
Fats 0.34g 2.38g 3%
Saturated fat 0.049g 0.449g 2%
Monounsaturated fat 0.05g 0.589g 1%
Choline 10.2mg 13.1mg 1%
Vitamin E 0.24mg 0.08mg 1%
Vitamin K 0.5µg 1.9µg 1%
Net carbs 19.54g 65.13g N/A
Sugar 0.73g 1.84g N/A
Sodium 3mg 12mg 0%
Tryptophan 0.049mg 0.139mg 0%
Threonine 0.127mg 0.51mg 0%
Isoleucine 0.167mg 0.501mg 0%
Leucine 0.276mg 1.068mg 0%
Lysine 0.17mg 0.376mg 0%
Methionine 0.119mg 0.428mg 0%
Phenylalanine 0.195mg 0.698mg 0%
Valine 0.232mg 0.686mg 0%
Histidine 0.104mg 0.301mg 0%
Fructose 0.2g 0.47g 0%
Omega-3 - ALA 0.135g N/A

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
4
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 WaterWater +738.2%
Contains more ProteinProtein +233.3%
Contains more FatsFats +600%
Contains more CarbsCarbs +242.7%
Contains more OtherOther +492.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +1078%
Contains more Poly. FatPolyunsaturated fat +402.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
Teff
5
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 StarchStarch +∞%
Contains more SucroseSucrose +87.9%
Contains more GlucoseGlucose +265%
Contains more FructoseFructose +135%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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/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.