Teff vs White rice: Which One is Better for You?

Teff and white rice 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 teff and white rice and help you learn more about their similarities and differences.

Teff

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).

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Teff vs White rice Nutrition

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

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

Teff vs White rice Calories

Most calories in grains come from carbs.

Comparing white rice vs teff for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 367 calories per 100 grams of teff.

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

Teff vs White rice Protein

Grains and most grain products, including teff and white rice, 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 50% more protein than white rice.

Teff has 13.3 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

Teff vs White rice 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 teff and white rice.

The total amount of carbohydrates is around 8% higher in white rice than in teff. It has 79.3 grams per 100 grams, compared to 73.1 grams in teff.

There’s less sugar in teff than in white rice, 5% precisely.

That said, 100 grams of teff contains 1.8 grams of sugar, while the same amount of white rice contains 1.9 grams.

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

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

With 8 grams of fiber per 100 grams, teff is a better source of fiber than white rice which teff offers 3.3 grams per 100 gram portion.

Teff vs White rice Fats

Like most other grains, teff and white rice are low in fat.

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

Total fat in teff and white rice:

• Teff: 2.4 grams per 100 grams
• White rice: 0.6 per 100 grams

Speaking of saturated fats, white rice is 50% lower in saturated fats.

White rice and teff contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Teff vs White rice Vitamins Content

This section will discuss the vitamin content of teff and white rice.

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

Teff has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

However, white rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin K.

Teff and white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Teff vs White rice 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 teff and white rice comparison focuses on their mineral content.

Teff is a better source of selenium than white rice.

On the other hand, white rice is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Teff and white rice contain the same amount of fluoride.

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

The Final Word

This article highlighted the similarities and differences between teff and white rice.

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.