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Teff vs. Wheat — In-Depth Nutrition Comparison

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Differences between teff and wheat

  • Teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, vitamin B2, and calcium, while wheat has more selenium.
  • Teff's daily need coverage for manganese is 357% higher.
  • Wheat contains 20 times less calcium than teff. Teff contains 180mg of calcium, while wheat contains 9mg.

The food types used in this comparison are Teff, uncooked and Wheat, KAMUT khorasan, cooked.

Infographic

Teff vs Wheat 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.
Teff
Teff
8
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%
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +333.5%
Contains more CopperCopper +291.3%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +191.8%
Contains more ManganeseManganese +797.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +625%

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.
Teff
Teff
6
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%
Wheat
Wheat
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +588.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Wheat DV% diff.
Manganese 9.24mg 1.03mg 357%
Iron 7.63mg 1.76mg 73%
Copper 0.81mg 0.207mg 67%
Selenium 4.4µg 31.9µg 50%
Phosphorus 429mg 147mg 40%
Magnesium 184mg 48mg 32%
Vitamin B6 0.482mg 0.07mg 32%
Vitamin B1 0.39mg 0.095mg 25%
Vitamin B5 0.942mg 19%
Vitamin B2 0.27mg 0.03mg 18%
Calcium 180mg 9mg 17%
Zinc 3.63mg 1.84mg 16%
Protein 13.3g 5.71g 15%
Carbs 73.13g 27.6g 15%
Fiber 8g 4.3g 15%
Starch 36.56g 15%
Calories 367kcal 132kcal 12%
Potassium 427mg 164mg 8%
Vitamin B3 3.363mg 2.305mg 7%
Polyunsaturated fat 1.071g 0.243g 6%
Folate 11µg 3%
Fats 2.38g 0.83g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Saturated fat 0.449g 0.077g 2%
Vitamin E 0.08mg 0.24mg 1%
Monounsaturated fat 0.589g 0.084g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 276kcal 231kcal N/A
Weight per 100 calories 27g 76g N/A
Unsaturated / Saturated Fat ratio 3.7 4.2 N/A
Net carbs 65.13g 23.3g N/A
Sugar 1.84g 3.07g N/A
Sodium 12mg 8mg 0%
Trans fat 0.002g N/A
Tryptophan 0.139mg 0.051mg 0%
Threonine 0.51mg 0.172mg 0%
Isoleucine 0.501mg 0.22mg 0%
Leucine 1.068mg 0.432mg 0%
Lysine 0.376mg 0.161mg 0%
Methionine 0.428mg 0.097mg 0%
Phenylalanine 0.698mg 0.3mg 0%
Valine 0.686mg 0.267mg 0%
Histidine 0.301mg 0.147mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +132.9%
Contains more FatsFats +186.7%
Contains more CarbsCarbs +165%
Contains more OtherOther +248.5%
Contains more WaterWater +639%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +601.2%
Contains more Poly. FatPolyunsaturated fat +340.7%
Contains less Sat. FatSaturated fat -82.9%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.