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  6. Wild rice vs. Teff

Wild rice vs. Teff — In-Depth Nutrition Comparison

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Important differences between wild rice and teff

  • Wild rice has less manganese, iron, copper, vitamin B1, and phosphorus.
  • Teff's daily need coverage for manganese is 112% more.

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Teff
Teff
6
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%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +∞%
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%
~equal in Potassium ~107mg

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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Teff
Teff
1
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%
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%
Contains more Vitamin B1Vitamin B1 +251.9%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more FatsFats +91.2%
~equal in Protein ~3.87g
~equal in Carbs ~19.86g
~equal in Water ~74.93g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.