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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.

Infographic

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 +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%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Teff Opinion
Net carbs 35.35g 65.13g Teff
Protein 18.55g 13.3g Pumpkin seed
Fats 19.4g 2.38g Pumpkin seed
Carbs 53.75g 73.13g Teff
Calories 446kcal 367kcal Pumpkin seed
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar g 1.84g Pumpkin seed
Fiber 18.4g 8g Pumpkin seed
Calcium 55mg 180mg Teff
Iron 3.31mg 7.63mg Teff
Magnesium 262mg 184mg Pumpkin seed
Phosphorus 92mg 429mg Teff
Potassium 919mg 427mg Pumpkin seed
Sodium 18mg 12mg Teff
Zinc 10.3mg 3.63mg Pumpkin seed
Copper 0.69mg 0.81mg Teff
Vitamin A 62IU 9IU Pumpkin seed
Vitamin E mg 0.08mg Teff
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg mg Pumpkin seed
Vitamin B1 0.034mg 0.39mg Teff
Vitamin B2 0.052mg 0.27mg Teff
Vitamin B3 0.286mg 3.363mg Teff
Vitamin B5 0.056mg 0.942mg Teff
Vitamin B6 0.037mg 0.482mg Teff
Folate 9µg µg Pumpkin seed
Vitamin B12 0µg µg Pumpkin seed
Vitamin K µg 1.9µg Teff
Tryptophan 0.326mg 0.139mg Pumpkin seed
Threonine 0.683mg 0.51mg Pumpkin seed
Isoleucine 0.956mg 0.501mg Pumpkin seed
Leucine 1.572mg 1.068mg Pumpkin seed
Lysine 1.386mg 0.376mg Pumpkin seed
Methionine 0.417mg 0.428mg Teff
Phenylalanine 0.924mg 0.698mg Pumpkin seed
Valine 1.491mg 0.686mg Pumpkin seed
Histidine 0.515mg 0.301mg Pumpkin seed
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 3.67g 0.449g Teff
Monounsaturated Fat 6.032g 0.589g Pumpkin seed
Polyunsaturated fat 8.844g 1.071g Pumpkin seed

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
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 - 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.

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.