Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Teff

Buckwheat vs. Teff — In-Depth Nutrition Comparison

Compare

Important differences between buckwheat and teff

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, protein, and fiber than buckwheat.
  • Teff's daily need coverage for manganese is 384% more.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Teff, uncooked.

Infographic

Buckwheat vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 -66.7%
Contains more MagnesiumMagnesium +260.8%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +385.2%
Contains more IronIron +853.8%
Contains more CopperCopper +454.8%
Contains more ZincZinc +495.1%
Contains more PhosphorusPhosphorus +512.9%
Contains more ManganeseManganese +2192.8%
Contains more SeleniumSelenium +100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Teff
Teff
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin EVitamin E +12.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +162.4%
Contains more Vitamin B6Vitamin B6 +526%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Buckwheat Teff DV% diff.
Manganese 0.403mg 9.24mg 384%
Iron 0.8mg 7.63mg 85%
Copper 0.146mg 0.81mg 74%
Phosphorus 70mg 429mg 51%
Magnesium 51mg 184mg 32%
Vitamin B6 0.077mg 0.482mg 31%
Vitamin B1 0.04mg 0.39mg 29%
Zinc 0.61mg 3.63mg 27%
Fiber 2.7g 8g 21%
Protein 3.38g 13.3g 20%
Carbs 19.94g 73.13g 18%
Vitamin B2 0.039mg 0.27mg 18%
Calcium 7mg 180mg 17%
Starch 36.56g 15%
Vitamin B3 0.94mg 3.363mg 15%
Calories 92kcal 367kcal 14%
Vitamin B5 0.359mg 0.942mg 12%
Potassium 88mg 427mg 10%
Omega-3 (ALA) 0.135g 8%
Polyunsaturated fat 0.188g 1.071g 6%
Selenium 2.2µg 4.4µg 4%
Folate 14µg 4%
Fats 0.62g 2.38g 3%
Choline 20.1mg 13.1mg 1%
Saturated fat 0.134g 0.449g 1%
Monounsaturated fat 0.188g 0.589g 1%
Protein per 100 calories 3.7g 3.6g N/A
Calories per 10 g protein 272kcal 276kcal N/A
Weight per 100 calories 109g 27g N/A
Unsaturated / Saturated Fat ratio 2.8 3.7 N/A
Net carbs 17.24g 65.13g N/A
Sugar 0.9g 1.84g N/A
Sodium 4mg 12mg 0%
Vitamin E 0.09mg 0.08mg 0%
Vitamin K 1.9µg 1.9µg 0%
Tryptophan 0.049mg 0.139mg 0%
Threonine 0.129mg 0.51mg 0%
Isoleucine 0.127mg 0.501mg 0%
Leucine 0.212mg 1.068mg 0%
Lysine 0.172mg 0.376mg 0%
Methionine 0.044mg 0.428mg 0%
Phenylalanine 0.133mg 0.698mg 0%
Valine 0.173mg 0.686mg 0%
Histidine 0.079mg 0.301mg 0%
Fructose 0.1g 0.47g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Teff
Teff
3
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 +757.5%
Contains more ProteinProtein +293.5%
Contains more FatsFats +283.9%
Contains more CarbsCarbs +266.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -70.2%
Contains more Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +469.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 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 +55%
Contains more GlucoseGlucose +265%
Contains more FructoseFructose +370%
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.