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  6. Sunflower seed vs. Teff

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
7
:
3
Teff
Teff
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 Selenium +1104.5%
Contains more Calcium +130.8%
Contains more Iron +45.3%
Contains more Manganese +373.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
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 Selenium +1104.5%
Contains more Calcium +130.8%
Contains more Iron +45.3%
Contains more Manganese +373.8%

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.
Sunflower seed
Sunflower seed
11
:
1
Teff
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 +∞%
Sunflower seed
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%
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 +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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Teff
Teff
Contains more Protein +56.2%
Contains more Fats +2062.2%
Contains more Other +27.8%
Contains more Carbs +265.7%
Contains more Water +86.5%
Sunflower seed
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
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 +56.2%
Contains more Fats +2062.2%
Contains more Other +27.8%
Contains more Carbs +265.7%
Contains more Water +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +3045.7%
Contains more Polyunsaturated fat +2060.3%
Contains less Saturated Fat -89.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +3045.7%
Contains more Polyunsaturated fat +2060.3%
Contains less Saturated Fat -89.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Teff
Teff
Contains more Sucrose +303.2%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +303.2%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium 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 36.56g Teff
Fructose 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
Manganese 1.95mg 9.24mg Teff
Selenium 53µg 4.4µg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.08mg Sunflower seed
Vitamin C 1.4mg 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 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
Saturated Fat 4.455g 0.449g Teff
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.589g Sunflower seed
Polyunsaturated fat 23.137g 1.071g Sunflower seed
Omega-3 - ALA 0.135g Teff

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

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
33%
Teff
Minerals Daily Need Coverage Score
207%
Sunflower seed
229%
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 lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 20)
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 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

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/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.