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  6. Walnut vs. Teff

Walnut vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Walnut and Teff?

  • Walnut is higher in Copper, yet Teff is higher in Manganese, Iron, Vitamin B3, Phosphorus, Vitamin B2, Calcium, Vitamin B5, and Magnesium.
  • Teff's daily need coverage for Manganese is 253% more.
  • Walnut has 14 times more Saturated Fat than Teff. While Walnut has 6.126g of Saturated Fat, Teff has only 0.449g.

We used Nuts, walnuts, english and Teff, uncooked types in this article.

Infographic

Walnut 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.
Walnut
Walnut
4
:
6
Teff
Teff
Contains less Sodium -83.3%
Contains more Copper +95.8%
Contains more Selenium +11.4%
Contains more Calcium +83.7%
Contains more Iron +162.2%
Contains more Magnesium +16.5%
Contains more Phosphorus +24%
Contains more Zinc +17.5%
Contains more Manganese +170.7%
Equal in Potassium - 427
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains less Sodium -83.3%
Contains more Copper +95.8%
Contains more Selenium +11.4%
Contains more Calcium +83.7%
Contains more Iron +162.2%
Contains more Magnesium +16.5%
Contains more Phosphorus +24%
Contains more Zinc +17.5%
Contains more Manganese +170.7%
Equal in Potassium - 427

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.
Walnut
Walnut
8
:
4
Teff
Teff
Contains more Vitamin A +122.2%
Contains more Vitamin E +775%
Contains more Vitamin B6 +11.4%
Contains more Vitamin K +42.1%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +198.9%
Contains more Vitamin B5 +65.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +122.2%
Contains more Vitamin E +775%
Contains more Vitamin B6 +11.4%
Contains more Vitamin K +42.1%
Contains more Vitamin B1 +14.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +198.9%
Contains more Vitamin B5 +65.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Teff
Teff
Contains more Protein +14.5%
Contains more Fats +2639.9%
Contains more Carbs +433.4%
Contains more Water +116.7%
Contains more Other +33.1%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Teff
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 Protein +14.5%
Contains more Fats +2639.9%
Contains more Carbs +433.4%
Contains more Water +116.7%
Contains more Other +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +1416.6%
Contains more Polyunsaturated fat +4304.7%
Contains less Saturated Fat -92.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +1416.6%
Contains more Polyunsaturated fat +4304.7%
Contains less Saturated Fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Teff
Teff
Contains more Sucrose +291.9%
Contains more Starch +60833.3%
Contains more Glucose +812.5%
Contains more Fructose +422.2%
Contains more Maltose +∞%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +291.9%
Contains more Starch +60833.3%
Contains more Glucose +812.5%
Contains more Fructose +422.2%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Teff
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Walnut Teff Opinion
Net carbs 7.01g 65.13g Teff
Protein 15.23g 13.3g Walnut
Fats 65.21g 2.38g Walnut
Carbs 13.71g 73.13g Teff
Calories 654kcal 367kcal Walnut
Starch 0.06g 36.56g Teff
Fructose 0.09g 0.47g Teff
Sugar 2.61g 1.84g Teff
Fiber 6.7g 8g Teff
Calcium 98mg 180mg Teff
Iron 2.91mg 7.63mg Teff
Magnesium 158mg 184mg Teff
Phosphorus 346mg 429mg Teff
Potassium 441mg 427mg Walnut
Sodium 2mg 12mg Walnut
Zinc 3.09mg 3.63mg Teff
Copper 1.586mg 0.81mg Walnut
Manganese 3.414mg 9.24mg Teff
Selenium 4.9µg 4.4µg Walnut
Vitamin A 20IU 9IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.08mg Walnut
Vitamin C 1.3mg Walnut
Vitamin B1 0.341mg 0.39mg Teff
Vitamin B2 0.15mg 0.27mg Teff
Vitamin B3 1.125mg 3.363mg Teff
Vitamin B5 0.57mg 0.942mg Teff
Vitamin B6 0.537mg 0.482mg Walnut
Folate 98µg Walnut
Vitamin K 2.7µg 1.9µg Walnut
Tryptophan 0.17mg 0.139mg Walnut
Threonine 0.596mg 0.51mg Walnut
Isoleucine 0.625mg 0.501mg Walnut
Leucine 1.17mg 1.068mg Walnut
Lysine 0.424mg 0.376mg Walnut
Methionine 0.236mg 0.428mg Teff
Phenylalanine 0.711mg 0.698mg Walnut
Valine 0.753mg 0.686mg Walnut
Histidine 0.391mg 0.301mg Walnut
Saturated Fat 6.126g 0.449g Teff
Monounsaturated Fat 8.933g 0.589g Walnut
Polyunsaturated fat 47.174g 1.071g Walnut
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Walnut
33%
Teff
Minerals Daily Need Coverage Score
152%
Walnut
229%
Teff

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.77g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 5.677g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.