Pumpkin seeds vs. Teff — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and teff
- Pumpkin seeds have 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 seeds.
- Teff contains 3 times less zinc than pumpkin seeds. Pumpkin seeds contain 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
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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.
| Contains more MagnesiumMagnesium | +42.4% |
| Contains more PotassiumPotassium | +115.2% |
| Contains more ZincZinc | +183.7% |
| Contains more CalciumCalcium | +227.3% |
| Contains more IronIron | +130.5% |
| Contains more CopperCopper | +17.4% |
| Contains more PhosphorusPhosphorus | +366.3% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1047.1% |
| Contains more Vitamin B2Vitamin B2 | +419.2% |
| Contains more Vitamin B3Vitamin B3 | +1075.9% |
| Contains more Vitamin B5Vitamin B5 | +1582.1% |
| Contains more Vitamin B6Vitamin B6 | +1202.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +715.1% |
| Contains more OtherOther | +60.3% |
| Contains more CarbsCarbs | +36.1% |
| Contains more WaterWater | +96% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +924.1% |
| Contains more Poly. FatPolyunsaturated fat | +725.8% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.496mg | 9.24mg | 380% |
| Zinc | 10.3mg | 3.63mg | 61% |
| Iron | 3.31mg | 7.63mg | 54% |
| Polyunsaturated fat | 8.844g | 1.071g | 52% |
| Phosphorus | 92mg | 429mg | 48% |
| Fiber | 18.4g | 8g | 42% |
| Vitamin B6 | 0.037mg | 0.482mg | 34% |
| Vitamin B1 | 0.034mg | 0.39mg | 30% |
| Fats | 19.4g | 2.38g | 26% |
| Vitamin B3 | 0.286mg | 3.363mg | 19% |
| Magnesium | 262mg | 184mg | 19% |
| Vitamin B5 | 0.056mg | 0.942mg | 18% |
| Vitamin B2 | 0.052mg | 0.27mg | 17% |
| Saturated fat | 3.67g | 0.449g | 15% |
| Starch | 36.56g | 15% | |
| Potassium | 919mg | 427mg | 14% |
| Monounsaturated fat | 6.032g | 0.589g | 14% |
| Calcium | 55mg | 180mg | 13% |
| Copper | 0.69mg | 0.81mg | 13% |
| Protein | 18.55g | 13.3g | 11% |
| Selenium | 4.4µg | 8% | |
| Carbs | 53.75g | 73.13g | 6% |
| Calories | 446kcal | 367kcal | 4% |
| Vitamin K | 1.9µg | 2% | |
| Folate | 9µg | 2% | |
| Choline | 13.1mg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Fructose | 0.47g | 1% | |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 35.35g | 65.13g | N/A |
| Sugar | 1.84g | N/A | |
| Sodium | 18mg | 12mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0.139mg | 0% |
| Threonine | 0.683mg | 0.51mg | 0% |
| Isoleucine | 0.956mg | 0.501mg | 0% |
| Leucine | 1.572mg | 1.068mg | 0% |
| Lysine | 1.386mg | 0.376mg | 0% |
| Methionine | 0.417mg | 0.428mg | 0% |
| Phenylalanine | 0.924mg | 0.698mg | 0% |
| Valine | 1.491mg | 0.686mg | 0% |
| Histidine | 0.515mg | 0.301mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
31%
Minerals Daily Need Coverage Score
103%
229%
Comparison summary
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 3.221g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
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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?
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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.