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Buckwheat flour vs Teff: Difference, Benefits, More

This article explains the key similarities and differences between buckwheat flour and teff, foods from the grains food group. Read on to learn more about the buckwheat flour vs teff comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 2, 2023.

Buckwheat flour and teff belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare buckwheat flour and teff and help you learn more about their similarities and differences.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Buckwheat flour vs Teff Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat flour vs teff.

This comparison will start by comparing the caloric value of buckwheat flour and teff and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat flourTeff
Energy335 kcal367 kcal
Carbs70.6 g73.13 g
Sugar2.6 g1.84 g
Fiber10 g8 g
Protein12.6 g13.3 g
Fat3.1 g2.38 g
Saturated Fat0.677 g0.449 g

Buckwheat flour vs Teff Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs teff for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both buckwheat flour and teff can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat flour vs Teff Protein

Grains and most grain products, including buckwheat flour and teff, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Teff offers around 5% more protein than buckwheat flour.

Teff has 13.3 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.

Buckwheat flour vs Teff Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat flour and teff.

The total amount of carbohydrates is around 3% higher in teff than in buckwheat flour. It has 73.1 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in teff than in buckwheat flour, 31% precisely.

That said, 100 grams of teff contains 1.8 grams of sugar, while the same amount of buckwheat flour contains 2.6 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and teff.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than teff which buckwheat flour offers 8 grams per 100 gram portion.

Buckwheat flour vs Teff Fats

Like most other grains, buckwheat flour and teff are low in fat.

Fats in buckwheat flour and teff are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat flour and teff:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Teff: 2.4 per 100 grams

Speaking of saturated fats, teff is 43% lower in saturated fats.

Teff and buckwheat flour contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Teff Vitamins Content

This section will discuss the vitamin content of buckwheat flour and teff.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), and vitamin B5 (Pantothenic acid).

However, teff has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Buckwheat flour and teff contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat flour and teff contain side by side, so you can easily compare them.

Buckwheat flourTeff
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.39 mg
Vitamin B2 (Riboflavin)0.19 mg0.27 mg
Vitamin B3 (Niacin)6.15 mg3.363 mg
Vitamin B5 (Pantothenic acid)0.44 mg0.942 mg
Vitamin B6 (Pyroxidine)0.582 mg0.482 mg
Vitamin B9 (Folate)54 µg0
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg0.08 mg
Vitamin K7 µg1.9 µg

Buckwheat flour vs Teff Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat flour and teff comparison focuses on their mineral content.

Buckwheat flour is a better source of calcium, copper, iron, manganese, phosphorus, sodium, and zinc than teff.

On the other hand, teff is a higher amount of magnesium, potassium, and selenium.

Buckwheat flour and teff contain the same amount of fluoride.

Check out the table below to learn how buckwheat flour and teff compare when it comes to mineral content.

Buckwheat flourTeff
Calcium41 mg180 mg
Copper0.515 mg0.81 mg
Iron4.06 mg7.63 mg
Magnesium251 mg184 mg
Manganese2.03 mg9.24 mg
Phosphorus337 mg429 mg
Potassium577 mg427 mg
Selenium5.7 µg4.4 µg
Sodium11 mg12 mg
Zinc3.12 mg3.63 mg

The Final Word

This article highlighted the similarities and differences between buckwheat flour and teff.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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