Pigeon pea vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between pigeon pea and teff

Pigeon pea has more folate, fiber, and potassium; however, teff is higher in manganese and iron.
Teff covers your daily manganese needs 103% more than pigeon pea.
Teff contains 6 times less folate than pigeon pea. Pigeon pea contains 111µg of folate, while teff contains 18µg.
The glycemic index of teff is higher.

Food varieties used in this article are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Teff, cooked.

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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.

Pigeon pea

Teff

Contains more PotassiumPotassium	+258.9%
Contains more CopperCopper	+19%
Contains less SodiumSodium	-37.5%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+14%
Contains more IronIron	+84.7%
Contains more ZincZinc	+23.3%
Contains more ManganeseManganese	+470.9%

~equal in Magnesium ~50mg

~equal in Phosphorus ~120mg

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.

Pigeon pea

Teff

Contains more Vitamin B2Vitamin B2	+78.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+516.7%

Contains more Vitamin B1Vitamin B1	+25.3%
Contains more Vitamin B3Vitamin B3	+16.4%
Contains more Vitamin B6Vitamin B6	+94%

~equal in Vitamin C ~mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.501mg	2.86mg	103%
Folate	111µg	18µg	23%
Fiber	6.7g	2.8g	16%
Iron	1.11mg	2.05mg	12%
Potassium	384mg	107mg	8%
Vitamin B5	0.319mg		6%
Protein	6.76g	3.87g	6%
Selenium	2.9µg		5%
Copper	0.269mg	0.226mg	5%
Vitamin B6	0.05mg	0.097mg	4%
Vitamin B1	0.146mg	0.183mg	3%
Vitamin B2	0.059mg	0.033mg	2%
Zinc	0.9mg	1.11mg	2%
Polyunsaturated fat	0.205g		1%
Vitamin B3	0.781mg	0.909mg	1%
Calories	121kcal	101kcal	1%
Calcium	43mg	49mg	1%
Magnesium	46mg	50mg	1%
Carbs	23.25g	19.86g	1%
Fats	0.38g	0.65g	0%
Net carbs	16.55g	17.06g	N/A
Phosphorus	119mg	120mg	0%
Sodium	5mg	8mg	0%
Saturated fat	0.083g		0%
Monounsaturated fat	0.003g		0%
Tryptophan	0.066mg	0.041mg	0%
Threonine	0.239mg	0.149mg	0%
Isoleucine	0.245mg	0.146mg	0%
Leucine	0.483mg	0.311mg	0%
Lysine	0.474mg	0.109mg	0%
Methionine	0.076mg	0.125mg	0%
Phenylalanine	0.579mg	0.203mg	0%
Valine	0.292mg	0.2mg	0%
Histidine	0.241mg	0.088mg	0%