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  6. Sunflower seeds vs. Teff

Sunflower seeds vs. Teff — In-Depth Nutrition Comparison

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How are Sunflower seeds and Teff different?

  • Sunflower seeds are 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 seeds is 175% higher.
  • Sunflower seeds contain 14 times more Vitamin B6 than Teff. While Sunflower seeds contain 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Teff
Teff
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +502.8%
Contains more IronIron +156.1%
Contains more CopperCopper +696.5%
Contains more ZincZinc +350.5%
Contains more PhosphorusPhosphorus +450%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Teff
Teff
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +708.7%
Contains more Vitamin B2Vitamin B2 +975.8%
Contains more Vitamin B3Vitamin B3 +816.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1286.6%
Contains more FolateFolate +1161.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Teff
Teff
1
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 ProteinProtein +437%
Contains more FatsFats +7816.9%
Contains more OtherOther +339.1%
Contains more WaterWater +1484.1%
~equal in Carbs ~19.86g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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 seeds Teff Opinion
Calories 584kcal 101kcal Sunflower seeds
Protein 20.78g 3.87g Sunflower seeds
Fats 51.46g 0.65g Sunflower seeds
Vitamin C 1.4mg Sunflower seeds
Net carbs 11.4g 17.06g Teff
Carbs 20g 19.86g Sunflower seeds
Magnesium 325mg 50mg Sunflower seeds
Calcium 78mg 49mg Sunflower seeds
Potassium 645mg 107mg Sunflower seeds
Iron 5.25mg 2.05mg Sunflower seeds
Sugar 2.62g Teff
Fiber 8.6g 2.8g Sunflower seeds
Copper 1.8mg 0.226mg Sunflower seeds
Zinc 5mg 1.11mg Sunflower seeds
Phosphorus 660mg 120mg Sunflower seeds
Sodium 9mg 8mg Teff
Vitamin A 50IU 2IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 2.86mg Teff
Selenium 53µg Sunflower seeds
Vitamin B1 1.48mg 0.183mg Sunflower seeds
Vitamin B2 0.355mg 0.033mg Sunflower seeds
Vitamin B3 8.335mg 0.909mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg 0.097mg Sunflower seeds
Folate 227µg 18µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g Teff
Monounsaturated Fat 18.528g Sunflower seeds
Polyunsaturated fat 23.137g Sunflower seeds
Tryptophan 0.348mg 0.041mg Sunflower seeds
Threonine 0.928mg 0.149mg Sunflower seeds
Isoleucine 1.139mg 0.146mg Sunflower seeds
Leucine 1.659mg 0.311mg Sunflower seeds
Lysine 0.937mg 0.109mg Sunflower seeds
Methionine 0.494mg 0.125mg Sunflower seeds
Phenylalanine 1.169mg 0.203mg Sunflower seeds
Valine 1.315mg 0.2mg Sunflower seeds
Histidine 0.632mg 0.088mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
8%
Teff
Minerals Daily Need Coverage Score
207%
Sunflower seeds
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 seeds
Sunflower seeds is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.