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Wheat vs. Teff — In-Depth Nutrition Comparison

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Differences between wheat and teff

  • Wheat has more selenium, while teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, vitamin B2, and calcium.
  • Teff's daily need coverage for manganese is 357% higher.
  • Teff contains 7 times less selenium than wheat. Wheat contains 31.9µg of selenium, while teff contains 4.4µg.

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

Infographic

Wheat vs Teff 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.
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%
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%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +625%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B6Vitamin B6 +588.6%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +639%
Contains more ProteinProtein +132.9%
Contains more FatsFats +186.7%
Contains more CarbsCarbs +165%
Contains more OtherOther +248.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -82.9%
Contains more Mono. FatMonounsaturated fat +601.2%
Contains more Poly. FatPolyunsaturated fat +340.7%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.