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Teff vs. Spelt — In-Depth Nutrition Comparison

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The main differences between teff and spelt

  • Teff has more manganese and vitamin B1; however, spelt has more vitamin B3.
  • Daily need coverage for manganese for teff is 77% higher.
  • Spelt has 5 times less calcium than teff. Teff has 49mg of calcium, while spelt has 10mg.

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

Infographic

Teff vs Spelt 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.
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%
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%
Contains more CalciumCalcium +390%
Contains more IronIron +22.8%
Contains more ManganeseManganese +162.1%
Contains more PotassiumPotassium +33.6%
Contains more ZincZinc +12.6%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~49mg
~equal in Copper ~0.215mg

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +77.7%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more FolateFolate +38.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +182.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Teff Spelt DV% diff.
Manganese 2.86mg 1.091mg 77%
Vitamin B3 0.909mg 2.57mg 10%
Starch 19.57g 8%
Selenium 4µg 7%
Vitamin B1 0.183mg 0.103mg 7%
Iron 2.05mg 1.67mg 5%
Calcium 49mg 10mg 4%
Fiber 2.8g 3.9g 4%
Phosphorus 120mg 150mg 4%
Protein 3.87g 5.5g 3%
Carbs 19.86g 26.44g 2%
Vitamin E 0.26mg 2%
Calories 101kcal 127kcal 1%
Potassium 107mg 143mg 1%
Copper 0.226mg 0.215mg 1%
Zinc 1.11mg 1.25mg 1%
Vitamin B6 0.097mg 0.08mg 1%
Folate 18µg 13µg 1%
Protein per 100 calories 3.8g 4.3g N/A
Calories per 10 g protein 261kcal 231kcal N/A
Weight per 100 calories 99g 79g N/A
Fats 0.65g 0.85g 0%
Net carbs 17.06g 22.54g N/A
Magnesium 50mg 49mg 0%
Sodium 8mg 5mg 0%
Vitamin B2 0.033mg 0.03mg 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
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
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
Contains more WaterWater +12.6%
Contains more ProteinProtein +42.1%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +33.1%

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.