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Pumpkin seed vs Teff - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Teff

  • Pumpkin seed has more Zinc, Fiber, and Magnesium, however Teff is higher in Manganese, Iron, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, and Vitamin B5.
  • Teff covers your daily Manganese needs 380% more than Pumpkin seed.
  • Teff contains 3 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Teff contains 3.63mg.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Teff, uncooked.

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Pumpkin seed vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +115.2%
Contains more Magnesium +42.4%
Contains more Zinc +183.7%
Contains more Iron +130.5%
Contains more Calcium +227.3%
Contains more Copper +17.4%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Potassium +115.2%
Contains more Magnesium +42.4%
Contains more Zinc +183.7%
Contains more Iron +130.5%
Contains more Calcium +227.3%
Contains more Copper +17.4%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Teff
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1075.9%
Contains more Vitamin B5 +1582.1%
Contains more Vitamin B6 +1202.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1075.9%
Contains more Vitamin B5 +1582.1%
Contains more Vitamin B6 +1202.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
33
Teff
Mineral Summary Score
120
Pumpkin seed
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
80%
Teff
Carbohydrates
54%
Pumpkin seed
73%
Teff
Fats
90%
Pumpkin seed
11%
Teff

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Teff
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.221g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.84g)
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.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Teff Opinion
Calories 446 367 Pumpkin seed
Protein 18.55 13.3 Pumpkin seed
Fats 19.4 2.38 Pumpkin seed
Vitamin C 0.3 Pumpkin seed
Carbs 53.75 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Pumpkin seed
Iron 3.31 7.63 Teff
Calcium 55 180 Teff
Potassium 919 427 Pumpkin seed
Magnesium 262 184 Pumpkin seed
Sugar 1.84 Pumpkin seed
Fiber 18.4 8 Pumpkin seed
Copper 0.69 0.81 Teff
Zinc 10.3 3.63 Pumpkin seed
Starch 36.56 Teff
Phosphorus 92 429 Teff
Sodium 18 12 Teff
Vitamin A 62 9 Pumpkin seed
Vitamin E 0.08 Teff
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 0.39 Teff
Vitamin B2 0.052 0.27 Teff
Vitamin B3 0.286 3.363 Teff
Vitamin B5 0.056 0.942 Teff
Vitamin B6 0.037 0.482 Teff
Vitamin B12 0 Pumpkin seed
Vitamin K 1.9 Teff
Folate 9 Pumpkin seed
Trans Fat
Saturated Fat 3.67 0.449 Teff
Monounsaturated Fat 6.032 0.589 Pumpkin seed
Polyunsaturated fat 8.844 1.071 Pumpkin seed
Tryptophan 0.326 0.139 Pumpkin seed
Threonine 0.683 0.51 Pumpkin seed
Isoleucine 0.956 0.501 Pumpkin seed
Leucine 1.572 1.068 Pumpkin seed
Lysine 1.386 0.376 Pumpkin seed
Methionine 0.417 0.428 Teff
Phenylalanine 0.924 0.698 Pumpkin seed
Valine 1.491 0.686 Pumpkin seed
Histidine 0.515 0.301 Pumpkin seed
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.