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Spelt vs. Teff — In-Depth Nutrition Comparison

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The main differences between spelt and teff

  • Spelt has more vitamin B3; however, teff has more manganese and vitamin B1.
  • Daily need coverage for manganese for teff is 77% higher.
  • Teff has 3 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while teff has 0.909mg.

Food types used in this article are Spelt, cooked and Teff, cooked.

Infographic

Spelt vs Teff infographic
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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.
Spelt
Spelt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Teff
Teff
3
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 PotassiumPotassium +33.6%
Contains more ZincZinc +12.6%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +390%
Contains more IronIron +22.8%
Contains more ManganeseManganese +162.1%
~equal in Magnesium ~50mg
~equal in Copper ~0.226mg

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.
Spelt
Spelt
2
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% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Teff
Teff
3
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% 0% 46% 7.6% 17% 0% 22% 0% 0% 14%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +182.7%
Contains more Vitamin B1Vitamin B1 +77.7%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more FolateFolate +38.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.033mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spelt Teff DV% diff.
Manganese 1.091mg 2.86mg 77%
Vitamin B3 2.57mg 0.909mg 10%
Starch 19.57g 8%
Selenium 4µg 7%
Vitamin B1 0.103mg 0.183mg 7%
Iron 1.67mg 2.05mg 5%
Calcium 10mg 49mg 4%
Fiber 3.9g 2.8g 4%
Phosphorus 150mg 120mg 4%
Protein 5.5g 3.87g 3%
Carbs 26.44g 19.86g 2%
Vitamin E 0.26mg 2%
Calories 127kcal 101kcal 1%
Potassium 143mg 107mg 1%
Copper 0.215mg 0.226mg 1%
Zinc 1.25mg 1.11mg 1%
Vitamin B6 0.08mg 0.097mg 1%
Folate 13µg 18µg 1%
Protein per 100 calories 4.3g 3.8g N/A
Calories per 10 g protein 231kcal 261kcal N/A
Weight per 100 calories 79g 99g N/A
Fats 0.85g 0.65g 0%
Net carbs 22.54g 17.06g N/A
Magnesium 49mg 50mg 0%
Sodium 5mg 8mg 0%
Vitamin B2 0.03mg 0.033mg 0%
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Teff
Teff
1
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 ProteinProtein +42.1%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +33.1%
Contains more WaterWater +12.6%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.