Teff vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between teff and buckwheat

The amount of manganese, iron, vitamin B1, copper, and phosphorus in teff is higher than in buckwheat.
Teff covers your daily need for manganese, 107% more than buckwheat.
Teff contains 7 times more calcium than buckwheat. While teff contains 49mg of calcium, buckwheat contains only 7mg.

These are the specific foods used in this comparison Teff, cooked and Buckwheat groats, roasted, cooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Teff

Buckwheat

Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+21.6%
Contains more IronIron	+156.3%
Contains more CopperCopper	+54.8%
Contains more ZincZinc	+82%
Contains more PhosphorusPhosphorus	+71.4%
Contains more ManganeseManganese	+609.7%

Contains less SodiumSodium

-50%

~equal in Magnesium ~51mg

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

Buckwheat

Contains more Vitamin B1Vitamin B1	+357.5%
Contains more Vitamin B6Vitamin B6	+26%
Contains more FolateFolate	+28.6%

Contains more Vitamin B2Vitamin B2

+18.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.94mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.403mg	107%
Iron	2.05mg	0.8mg	16%
Vitamin B1	0.183mg	0.04mg	12%
Copper	0.226mg	0.146mg	9%
Phosphorus	120mg	70mg	7%
Vitamin B5		0.359mg	7%
Zinc	1.11mg	0.61mg	5%
Calcium	49mg	7mg	4%
Selenium		2.2µg	4%
Choline		20.1mg	4%
Vitamin B6	0.097mg	0.077mg	2%
Vitamin K		1.9µg	2%
Protein	3.87g	3.38g	1%
Potassium	107mg	88mg	1%
Vitamin E		0.09mg	1%
Folate	18µg	14µg	1%
Saturated fat		0.134g	1%
Polyunsaturated fat		0.188g	1%
Calories	101kcal	92kcal	0%
Protein per 100 calories	3.8g	3.7g	N/A
Calories per 10 g protein	261kcal	272kcal	N/A
Weight per 100 calories	99g	109g	N/A
Fats	0.65g	0.62g	0%
Net carbs	17.06g	17.24g	N/A
Carbs	19.86g	19.94g	0%
Magnesium	50mg	51mg	0%
Sugar		0.9g	N/A
Fiber	2.8g	2.7g	0%
Sodium	8mg	4mg	0%
Vitamin B2	0.033mg	0.039mg	0%
Vitamin B3	0.909mg	0.94mg	0%
Monounsaturated fat		0.188g	0%
Tryptophan	0.041mg	0.049mg	0%
Threonine	0.149mg	0.129mg	0%
Isoleucine	0.146mg	0.127mg	0%
Leucine	0.311mg	0.212mg	0%
Lysine	0.109mg	0.172mg	0%
Methionine	0.125mg	0.044mg	0%
Phenylalanine	0.203mg	0.133mg	0%
Valine	0.2mg	0.173mg	0%
Histidine	0.088mg	0.079mg	0%
Fructose		0.1g	0%