Teff vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between Teff and Walnut?
- Teff is higher in Manganese, Iron, Vitamin B3, Phosphorus, Vitamin B2, Calcium, Vitamin B5, and Magnesium, yet Walnut is higher in Copper.
- Teff's daily need coverage for Manganese is 253% more.
- Teff has 3 times more Vitamin B3 than Walnut. While Teff has 3.363mg of Vitamin B3, Walnut has only 1.125mg.
- The amount of Saturated Fat in Teff is lower.
We used Teff, uncooked and Nuts, walnuts, english types in this article.
Infographic
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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.
Contains
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Calcium
+83.7%
Contains
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Iron
+162.2%
Contains
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Magnesium
+16.5%
Contains
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Phosphorus
+24%
Contains
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Zinc
+17.5%
Contains
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Manganese
+170.7%
Contains
less
Sodium
-83.3%
Contains
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Copper
+95.8%
Contains
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Selenium
+11.4%
Equal in Potassium - 441
Contains
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Calcium
+83.7%
Contains
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Iron
+162.2%
Contains
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Magnesium
+16.5%
Contains
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Phosphorus
+24%
Contains
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Zinc
+17.5%
Contains
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Manganese
+170.7%
Contains
less
Sodium
-83.3%
Contains
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Copper
+95.8%
Contains
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Selenium
+11.4%
Equal in Potassium - 441
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.
:
Contains
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Vitamin B1
+14.4%
Contains
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Vitamin B2
+80%
Contains
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Vitamin B3
+198.9%
Contains
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Vitamin B5
+65.3%
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Vitamin A
+122.2%
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Vitamin E
+775%
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Vitamin B6
+11.4%
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Vitamin K
+42.1%
Contains
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Vitamin B1
+14.4%
Contains
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Vitamin B2
+80%
Contains
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Vitamin B3
+198.9%
Contains
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Vitamin B5
+65.3%
Contains
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Vitamin A
+122.2%
Contains
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Vitamin E
+775%
Contains
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Vitamin B6
+11.4%
Contains
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Vitamin K
+42.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+433.4%
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Water
+116.7%
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Other
+33.1%
Contains
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Protein
+14.5%
Contains
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Fats
+2639.9%
Contains
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Carbs
+433.4%
Contains
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Water
+116.7%
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Other
+33.1%
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Protein
+14.5%
Contains
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Fats
+2639.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.7%
Contains
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Monounsaturated Fat
+1416.6%
Contains
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Polyunsaturated fat
+4304.7%
Contains
less
Saturated Fat
-92.7%
Contains
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Monounsaturated Fat
+1416.6%
Contains
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Polyunsaturated fat
+4304.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+60833.3%
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Glucose
+812.5%
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Fructose
+422.2%
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Maltose
+∞%
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Sucrose
+291.9%
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Starch
+60833.3%
Contains
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Glucose
+812.5%
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Fructose
+422.2%
Contains
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Maltose
+∞%
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Sucrose
+291.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 65.13g | 7.01g |
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| Protein | 13.3g | 15.23g |
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| Fats | 2.38g | 65.21g |
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| Carbs | 73.13g | 13.71g |
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| Calories | 367kcal | 654kcal |
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| Starch | 36.56g | 0.06g |
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| Fructose | 0.47g | 0.09g |
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| Sugar | 1.84g | 2.61g |
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| Fiber | 8g | 6.7g |
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| Calcium | 180mg | 98mg |
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| Iron | 7.63mg | 2.91mg |
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| Magnesium | 184mg | 158mg |
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| Phosphorus | 429mg | 346mg |
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| Potassium | 427mg | 441mg |
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| Sodium | 12mg | 2mg |
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| Zinc | 3.63mg | 3.09mg |
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| Copper | 0.81mg | 1.586mg |
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| Manganese | 9.24mg | 3.414mg |
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| Selenium | 4.4µg | 4.9µg |
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| Vitamin A | 9IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.08mg | 0.7mg |
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| Vitamin C | 1.3mg |
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| Vitamin B1 | 0.39mg | 0.341mg |
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| Vitamin B2 | 0.27mg | 0.15mg |
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| Vitamin B3 | 3.363mg | 1.125mg |
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| Vitamin B5 | 0.942mg | 0.57mg |
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| Vitamin B6 | 0.482mg | 0.537mg |
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| Folate | 98µg |
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| Vitamin K | 1.9µg | 2.7µg |
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| Tryptophan | 0.139mg | 0.17mg |
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| Threonine | 0.51mg | 0.596mg |
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| Isoleucine | 0.501mg | 0.625mg |
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| Leucine | 1.068mg | 1.17mg |
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| Lysine | 0.376mg | 0.424mg |
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| Methionine | 0.428mg | 0.236mg |
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| Phenylalanine | 0.698mg | 0.711mg |
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| Valine | 0.686mg | 0.753mg |
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| Histidine | 0.301mg | 0.391mg |
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| Saturated Fat | 0.449g | 6.126g |
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| Monounsaturated Fat | 0.589g | 8.933g |
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| Polyunsaturated fat | 1.071g | 47.174g |
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| Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
33%
Minerals Daily Need Coverage Score
229%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.77g)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 5.677g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff is cheaper (difference - $5)
Which food is richer in minerals?
Teff is relatively richer in minerals