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  6. Pumpkin seed vs. Teff

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
3
:
7
Teff
Teff
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%
Contains more Manganese +1762.9%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
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%
Contains more Manganese +1762.9%

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.
Pumpkin seed
Pumpkin seed
5
:
7
Teff
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%
Pumpkin seed
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%
Teff
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Teff
Teff
Contains more Protein +39.5%
Contains more Fats +715.1%
Contains more Other +60.3%
Contains more Carbs +36.1%
Contains more Water +96%
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Teff
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 Protein +39.5%
Contains more Fats +715.1%
Contains more Other +60.3%
Contains more Carbs +36.1%
Contains more Water +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +924.1%
Contains more Polyunsaturated fat +725.8%
Contains less Saturated Fat -87.8%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +924.1%
Contains more Polyunsaturated fat +725.8%
Contains less Saturated Fat -87.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 36.56g Teff
Fructose 0.47g Teff
Sugar 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
Manganese 0.496mg 9.24mg Teff
Selenium 4.4µg Teff
Vitamin A 62IU 9IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.08mg Teff
Vitamin C 0.3mg 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 Pumpkin seed
Vitamin K 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
Saturated Fat 3.67g 0.449g Teff
Monounsaturated Fat 6.032g 0.589g Pumpkin seed
Polyunsaturated fat 8.844g 1.071g Pumpkin seed
Omega-3 - ALA 0.135g Teff

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

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
4%
Pumpkin seed
33%
Teff
Minerals Daily Need Coverage Score
103%
Pumpkin seed
229%
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 - 0)
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

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 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.