Teff vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between teff and wild rice

Wild rice has less manganese, iron, copper, vitamin B1, and phosphorus.
Teff's daily need coverage for manganese is 112% more.
Teff has 16 times more calcium than wild rice. Teff has 49mg of calcium, while wild rice has 3mg.

The food varieties used in the comparison are Teff, cooked and Wild rice, cooked.

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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.

Teff

Wild rice

Contains more MagnesiumMagnesium	+56.3%
Contains more CalciumCalcium	+1533.3%
Contains more IronIron	+241.7%
Contains more CopperCopper	+86.8%
Contains more PhosphorusPhosphorus	+46.3%
Contains more ManganeseManganese	+914.2%

Contains more ZincZinc	+20.7%
Contains less SodiumSodium	-62.5%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~101mg

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

Wild rice

Contains more Vitamin B1Vitamin B1

+251.9%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+163.6%
Contains more Vitamin B3Vitamin B3	+41.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+39.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+44.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.282mg	112%
Iron	2.05mg	0.6mg	18%
Copper	0.226mg	0.121mg	12%
Vitamin B1	0.183mg	0.052mg	11%
Calcium	49mg	3mg	5%
Phosphorus	120mg	82mg	5%
Magnesium	50mg	32mg	4%
Fiber	2.8g	1.8g	4%
Vitamin B2	0.033mg	0.087mg	4%
Vitamin B5		0.154mg	3%
Vitamin B6	0.097mg	0.135mg	3%
Zinc	1.11mg	1.34mg	2%
Vitamin E		0.24mg	2%
Vitamin B3	0.909mg	1.287mg	2%
Folate	18µg	26µg	2%
Choline		10.2mg	2%
Selenium		0.8µg	1%
Polyunsaturated fat		0.213g	1%
Calories	101kcal	101kcal	0%
Protein	3.87g	3.99g	0%
Protein per 100 calories	3.8g	4g	N/A
Calories per 10 g protein	261kcal	253kcal	N/A
Weight per 100 calories	99g	99g	N/A
Fats	0.65g	0.34g	0%
Net carbs	17.06g	19.54g	N/A
Carbs	19.86g	21.34g	0%
Potassium	107mg	101mg	0%
Sugar		0.73g	N/A
Sodium	8mg	3mg	0%
Vitamin K		0.5µg	0%
Saturated fat		0.049g	0%
Monounsaturated fat		0.05g	0%
Tryptophan	0.041mg	0.049mg	0%
Threonine	0.149mg	0.127mg	0%
Isoleucine	0.146mg	0.167mg	0%
Leucine	0.311mg	0.276mg	0%
Lysine	0.109mg	0.17mg	0%
Methionine	0.125mg	0.119mg	0%
Phenylalanine	0.203mg	0.195mg	0%
Valine	0.2mg	0.232mg	0%
Histidine	0.088mg	0.104mg	0%
Fructose		0.2g	0%