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  6. Wheat gluten vs. Teff

Wheat gluten vs. Teff — In-Depth Nutrition Comparison

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The main differences between wheat gluten and teff

  • Wheat gluten has more protein and selenium; however, teff has more copper, magnesium, vitamin B6, vitamin B1, iron, fiber, zinc, and phosphorus.
  • Daily need coverage for protein for wheat gluten is 147% higher.
  • Teff has 9 times less selenium than wheat gluten. Wheat gluten has 39.7µg of selenium, while teff has 4.4µg.

Food types used in this article are Vital wheat gluten and Teff, uncooked.

Infographic

Wheat gluten vs Teff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Teff
Teff
9
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%
Contains more SeleniumSelenium +802.3%
Contains more MagnesiumMagnesium +636%
Contains more CalciumCalcium +26.8%
Contains more PotassiumPotassium +327%
Contains more IronIron +46.7%
Contains more CopperCopper +345.1%
Contains more ZincZinc +327.1%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -58.6%
Contains more ManganeseManganese +∞%

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.
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% 0% 0% 0% 0% 0% 0% 0% 0%
Teff
Teff
7
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Teff DV% diff.
Manganese 9.24mg 402%
Protein 75.16g 13.3g 124%
Copper 0.182mg 0.81mg 70%
Selenium 39.7µg 4.4µg 64%
Magnesium 25mg 184mg 38%
Vitamin B6 0mg 0.482mg 37%
Vitamin B1 0mg 0.39mg 33%
Iron 5.2mg 7.63mg 30%
Fiber 0.6g 8g 30%
Zinc 0.85mg 3.63mg 25%
Phosphorus 260mg 429mg 24%
Vitamin B2 0mg 0.27mg 21%
Vitamin B3 0mg 3.363mg 21%
Carbs 13.79g 73.13g 20%
Vitamin B5 0mg 0.942mg 19%
Starch 36.56g 15%
Potassium 100mg 427mg 10%
Omega-3 (ALA) 0.135g 8%
Calcium 142mg 180mg 4%
Vitamin K 0µg 1.9µg 2%
Choline 13.1mg 2%
Polyunsaturated fat 0.81g 1.071g 2%
Fats 1.85g 2.38g 1%
Sodium 29mg 12mg 1%
Vitamin E 0mg 0.08mg 1%
Saturated fat 0.272g 0.449g 1%
Monounsaturated fat 0.156g 0.589g 1%
Fructose 0.47g 1%
Calories 370kcal 367kcal 0%
Protein per 100 calories 20g 3.6g N/A
Calories per 10 g protein 49kcal 276kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.6 3.7 N/A
Net carbs 13.19g 65.13g N/A
Sugar 0g 1.84g N/A
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Teff
Teff
3
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
Contains more ProteinProtein +465.1%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +430.3%
~equal in Water ~8.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
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
Contains less Sat. FatSaturated fat -39.4%
Contains more Mono. FatMonounsaturated fat +277.6%
Contains more Poly. FatPolyunsaturated fat +32.2%

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.