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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 higher in Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Folate, Vitamin B3, Iron, and Zinc, however, Teff is richer in Manganese.
  • Daily need coverage for Copper from Sunflower seed is 175% higher.
  • Sunflower seed contains 14 times more Vitamin B6 than Teff. While Sunflower seed contains 1.345mg of Vitamin B6, Teff contains only 0.097mg.

Seeds, sunflower seed kernels, dried and Teff, cooked are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +59.2%
Contains more Iron +156.1%
Contains more Magnesium +550%
Contains more Phosphorus +450%
Contains more Potassium +502.8%
Contains more Zinc +350.5%
Contains more Copper +696.5%
Contains less Sodium -11.1%
Contains more Manganese +46.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +59.2%
Contains more Iron +156.1%
Contains more Magnesium +550%
Contains more Phosphorus +450%
Contains more Potassium +502.8%
Contains more Zinc +350.5%
Contains more Copper +696.5%
Contains less Sodium -11.1%
Contains more Manganese +46.7%

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.
:
0
Teff
Contains more Vitamin A +2400%
Contains more Vitamin B1 +708.7%
Contains more Vitamin B2 +975.8%
Contains more Vitamin B3 +816.9%
Contains more Vitamin B6 +1286.6%
Contains more Folate +1161.1%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +708.7%
Contains more Vitamin B2 +975.8%
Contains more Vitamin B3 +816.9%
Contains more Vitamin B6 +1286.6%
Contains more Folate +1161.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +437%
Contains more Fats +7816.9%
Contains more Other +339.1%
Contains more Water +1484.1%
Equal in Carbs - 19.86
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +437%
Contains more Fats +7816.9%
Contains more Other +339.1%
Contains more Water +1484.1%
Equal in Carbs - 19.86

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Teff Opinion
Net carbs 11.4g 17.06g Teff
Protein 20.78g 3.87g Sunflower seed
Fats 51.46g 0.65g Sunflower seed
Carbs 20g 19.86g Sunflower seed
Calories 584kcal 101kcal Sunflower seed
Sugar 2.62g Teff
Fiber 8.6g 2.8g Sunflower seed
Calcium 78mg 49mg Sunflower seed
Iron 5.25mg 2.05mg Sunflower seed
Magnesium 325mg 50mg Sunflower seed
Phosphorus 660mg 120mg Sunflower seed
Potassium 645mg 107mg Sunflower seed
Sodium 9mg 8mg Teff
Zinc 5mg 1.11mg Sunflower seed
Copper 1.8mg 0.226mg Sunflower seed
Manganese 1.95mg 2.86mg Teff
Selenium 53µg Sunflower seed
Vitamin A 50IU 2IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg Sunflower seed
Vitamin B1 1.48mg 0.183mg Sunflower seed
Vitamin B2 0.355mg 0.033mg Sunflower seed
Vitamin B3 8.335mg 0.909mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.097mg Sunflower seed
Folate 227µg 18µg Sunflower seed
Tryptophan 0.348mg 0.041mg Sunflower seed
Threonine 0.928mg 0.149mg Sunflower seed
Isoleucine 1.139mg 0.146mg Sunflower seed
Leucine 1.659mg 0.311mg Sunflower seed
Lysine 0.937mg 0.109mg Sunflower seed
Methionine 0.494mg 0.125mg Sunflower seed
Phenylalanine 1.169mg 0.203mg Sunflower seed
Valine 1.315mg 0.2mg Sunflower seed
Histidine 0.632mg 0.088mg Sunflower seed
Saturated Fat 4.455g Teff
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g Sunflower seed
Polyunsaturated fat 23.137g 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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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
156%
Sunflower seed
9%
Teff
Minerals Daily Need Coverage Score
207%
Sunflower seed
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 4.455g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/168918/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.