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Pistachio vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Teff

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Vitamin E, and Potassium, while Teff has more Manganese, Iron, Magnesium, and Zinc.
  • Teff covers your daily need of Manganese 350% more than Pistachio.
  • Pistachio contains 36 times more Vitamin E than Teff. While Pistachio contains 2.86mg of Vitamin E, Teff contains only 0.08mg.
  • The amount of Saturated Fat in Teff is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Teff, uncooked.

Infographic

Pistachio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +140%
Contains more CopperCopper +60.5%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +59.1%
Contains more MagnesiumMagnesium +52.1%
Contains more CalciumCalcium +71.4%
Contains more IronIron +94.6%
Contains more ZincZinc +65%
Contains more ManganeseManganese +670%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Teff
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.54% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin EVitamin E +3475%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B6Vitamin B6 +252.7%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B3Vitamin B3 +158.7%
Contains more Vitamin B5Vitamin B5 +81.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Teff
2
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 ProteinProtein +51.6%
Contains more FatsFats +1804.2%
Contains more OtherOther +25.7%
Contains more CarbsCarbs +169.2%
Contains more WaterWater +101.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Teff
1
21% 28% 51%
Saturated Fat: Sat. Fat 0.449 g
Monounsaturated Fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated Fat +3848.6%
Contains more Poly. FatPolyunsaturated fat +1242.7%
Contains less Sat. FatSaturated Fat -92.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Teff
3
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 SucroseSucrose +1008.1%
Contains more MaltoseMaltose +1600%
Contains more StarchStarch +2089.2%
Contains more GlucoseGlucose +128.1%
Contains more FructoseFructose +95.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Teff Opinion
Calories 560kcal 367kcal Pistachio
Protein 20.16g 13.3g Pistachio
Fats 45.32g 2.38g Pistachio
Vitamin C 5.6mg Pistachio
Net carbs 16.57g 65.13g Teff
Carbs 27.17g 73.13g Teff
Magnesium 121mg 184mg Teff
Calcium 105mg 180mg Teff
Potassium 1025mg 427mg Pistachio
Iron 3.92mg 7.63mg Teff
Sugar 7.66g 1.84g Teff
Fiber 10.6g 8g Pistachio
Copper 1.3mg 0.81mg Pistachio
Zinc 2.2mg 3.63mg Teff
Starch 1.67g 36.56g Teff
Phosphorus 490mg 429mg Pistachio
Sodium 1mg 12mg Pistachio
Vitamin A 516IU 9IU Pistachio
Vitamin A 26µg 0µg Pistachio
Vitamin E 2.86mg 0.08mg Pistachio
Manganese 1.2mg 9.24mg Teff
Selenium 7µg 4.4µg Pistachio
Vitamin B1 0.87mg 0.39mg Pistachio
Vitamin B2 0.16mg 0.27mg Teff
Vitamin B3 1.3mg 3.363mg Teff
Vitamin B5 0.52mg 0.942mg Teff
Vitamin B6 1.7mg 0.482mg Pistachio
Vitamin K 1.9µg Teff
Folate 51µg Pistachio
Choline 13.1mg Teff
Saturated Fat 5.907g 0.449g Teff
Monounsaturated Fat 23.257g 0.589g Pistachio
Polyunsaturated fat 14.38g 1.071g Pistachio
Tryptophan 0.251mg 0.139mg Pistachio
Threonine 0.684mg 0.51mg Pistachio
Isoleucine 0.917mg 0.501mg Pistachio
Leucine 1.604mg 1.068mg Pistachio
Lysine 1.138mg 0.376mg Pistachio
Methionine 0.36mg 0.428mg Teff
Phenylalanine 1.092mg 0.698mg Pistachio
Valine 1.249mg 0.686mg Pistachio
Histidine 0.512mg 0.301mg Pistachio
Fructose 0.24g 0.47g Teff
Omega-3 - ALA 0.135g Teff
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Pistachio
31%
Teff
Minerals Daily Need Coverage Score
125%
Pistachio
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.82g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 5.458g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 28)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.