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Sunflower seed vs Teff - In-Depth Nutrition Comparison

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How are Sunflower seed and Teff different?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, while Teff is higher in Manganese, and Iron.
  • Teff covers your daily need of Manganese 317% more than Sunflower seed.
  • Sunflower seed contains 440 times more Vitamin E than Teff. Sunflower seed contains 35.17mg of Vitamin E , while Teff contains 0.08mg.

Seeds, sunflower seed kernels, dried and Teff, uncooked types were used in this article.

Infographic

Sunflower 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 +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%
Contains more Calcium +130.8%
Contains more Iron +45.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains more Magnesium +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%
Contains more Calcium +130.8%
Contains more Iron +45.3%

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
:
1
Teff
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%
Contains more Vitamin K +∞%

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.
Sunflower seed Teff
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Teff Opinion
Net carbs 11.4g 65.13g Teff
Protein 20.78g 13.3g Sunflower seed
Fats 51.46g 2.38g Sunflower seed
Carbs 20g 73.13g Teff
Calories 584kcal 367kcal Sunflower seed
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 2.62g 1.84g Teff
Fiber 8.6g 8g Sunflower seed
Calcium 78mg 180mg Teff
Iron 5.25mg 7.63mg Teff
Magnesium 325mg 184mg Sunflower seed
Phosphorus 660mg 429mg Sunflower seed
Potassium 645mg 427mg Sunflower seed
Sodium 9mg 12mg Sunflower seed
Zinc 5mg 3.63mg Sunflower seed
Copper 1.8mg 0.81mg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin E 35.17mg 0.08mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg mg Sunflower seed
Vitamin B1 1.48mg 0.39mg Sunflower seed
Vitamin B2 0.355mg 0.27mg Sunflower seed
Vitamin B3 8.335mg 3.363mg Sunflower seed
Vitamin B5 1.13mg 0.942mg Sunflower seed
Vitamin B6 1.345mg 0.482mg Sunflower seed
Folate 227µg µg Sunflower seed
Vitamin B12 0µg µg Sunflower seed
Vitamin K 0µg 1.9µg Teff
Tryptophan 0.348mg 0.139mg Sunflower seed
Threonine 0.928mg 0.51mg Sunflower seed
Isoleucine 1.139mg 0.501mg Sunflower seed
Leucine 1.659mg 1.068mg Sunflower seed
Lysine 0.937mg 0.376mg Sunflower seed
Methionine 0.494mg 0.428mg Sunflower seed
Phenylalanine 1.169mg 0.698mg Sunflower seed
Valine 1.315mg 0.686mg Sunflower seed
Histidine 0.632mg 0.301mg Sunflower seed
Cholesterol 0mg mg Teff
Trans Fat g g
Saturated Fat 4.455g 0.449g Teff
Monounsaturated Fat 18.528g 0.589g Sunflower seed
Polyunsaturated fat 23.137g 1.071g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156
Sunflower seed
33
Teff
Mineral Summary Score
191
Sunflower 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
125%
Sunflower seed
80%
Teff
Carbohydrates
20%
Sunflower seed
73%
Teff
Fats
238%
Sunflower seed
11%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.78g)
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 - 4.006g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
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

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.