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Pumpkin pie vs. Teff — In-Depth Nutrition Comparison

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How are pumpkin pie and teff different?

  • Pumpkin pie is higher in vitamin A, vitamin B12, and vitamin B2; however, teff is richer in manganese, iron, copper, magnesium, and zinc.
  • Daily need coverage for manganese for teff is 114% higher.
  • Teff has less cholesterol.

Pie, pumpkin, commercially prepared and Teff, cooked are the varieties used in this article.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more CalciumCalcium +30.6%
Contains more PotassiumPotassium +56.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +257.1%
Contains more IronIron +127.8%
Contains more CopperCopper +52.7%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1159.9%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Teff
1
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% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275.8%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +54%
~equal in Vitamin C ~mg
~equal in Vitamin B1 ~0.183mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more FatsFats +1400%
Contains more CarbsCarbs +75.4%
Contains more OtherOther +63.8%
Contains more WaterWater +48.7%
~equal in Protein ~3.87g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Teff DV% diff.
Manganese 0.227mg 2.86mg 114%
Vitamin A 448µg 0µg 50%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.65g 14%
Iron 0.9mg 2.05mg 14%
Polyunsaturated fat 1.77g 12%
Monounsaturated fat 4.6g 12%
Vitamin K 13.2µg 11%
Selenium 5.4µg 10%
Sodium 239mg 8mg 10%
Magnesium 14mg 50mg 9%
Saturated fat 1.988g 9%
Vitamin B5 0.452mg 9%
Copper 0.148mg 0.226mg 9%
Cholesterol 26mg 0mg 9%
Vitamin B2 0.124mg 0.033mg 7%
Choline 37.5mg 7%
Calories 243kcal 101kcal 7%
Zinc 0.39mg 1.11mg 7%
Phosphorus 81mg 120mg 6%
Carbs 34.83g 19.86g 5%
Vitamin E 0.76mg 5%
Fiber 1.8g 2.8g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B6 0.063mg 0.097mg 3%
Calcium 64mg 49mg 2%
Potassium 167mg 107mg 2%
Folate 26µg 18µg 2%
Vitamin B3 1.107mg 0.909mg 1%
Vitamin D 0.1µg 1%
Vitamin B1 0.177mg 0.183mg 1%
Protein 3.9g 3.87g 0%
Net carbs 33.03g 17.06g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.048mg 0.041mg 0%
Threonine 0.154mg 0.149mg 0%
Isoleucine 0.158mg 0.146mg 0%
Leucine 0.297mg 0.311mg 0%
Lysine 0.192mg 0.109mg 0%
Methionine 0.249mg 0.125mg 0%
Phenylalanine 0.175mg 0.203mg 0%
Valine 0.211mg 0.2mg 0%
Histidine 0.088mg 0.088mg 0%

Which food is preferable for your diet?

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

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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
32%
Pumpkin pie
8%
Teff
Minerals Daily Need Coverage Score
26%
Pumpkin pie
67%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.988g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.