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  6. Teff vs. Pea raw

Teff vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between teff and pea raw?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B5, and calcium, yet pea raw is richer in vitamin K.
  • Teff's daily need coverage for manganese is 384% higher.
  • Teff has 9 times more vitamin B5 than pea raw. Teff has 0.942mg of vitamin B5, while pea raw has 0.104mg.

We used Teff, uncooked and Peas, green, raw types in this comparison.

Infographic

Teff vs Pea raw 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.
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +457.6%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +75%
Contains more IronIron +419%
Contains more CopperCopper +360.2%
Contains more ZincZinc +192.7%
Contains more PhosphorusPhosphorus +297.2%
Contains more ManganeseManganese +2153.7%
Contains more SeleniumSelenium +144.4%
Contains less SodiumSodium -58.3%

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.
Teff
Teff
5
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +46.6%
Contains more Vitamin B2Vitamin B2 +104.5%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +805.8%
Contains more Vitamin B6Vitamin B6 +185.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin KVitamin K +1205.3%
Contains more CholineCholine +116.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Pea raw DV% diff.
Manganese 9.24mg 0.41mg 384%
Iron 7.63mg 1.47mg 77%
Copper 0.81mg 0.176mg 70%
Phosphorus 429mg 108mg 46%
Vitamin C 40mg 44%
Magnesium 184mg 33mg 36%
Vitamin B6 0.482mg 0.169mg 24%
Zinc 3.63mg 1.24mg 22%
Carbs 73.13g 14.45g 20%
Vitamin K 1.9µg 24.8µg 19%
Vitamin B5 0.942mg 0.104mg 17%
Protein 13.3g 5.42g 16%
Calcium 180mg 25mg 16%
Folate 65µg 16%
Starch 36.56g 15%
Calories 367kcal 81kcal 14%
Vitamin B2 0.27mg 0.132mg 11%
Vitamin B1 0.39mg 0.266mg 10%
Fiber 8g 5.7g 9%
Vitamin B3 3.363mg 2.09mg 8%
Polyunsaturated fat 1.071g 0.187g 6%
Selenium 4.4µg 1.8µg 5%
Potassium 427mg 244mg 5%
Vitamin A 0µg 38µg 4%
Fats 2.38g 0.4g 3%
Choline 13.1mg 28.4mg 3%
Saturated fat 0.449g 0.071g 2%
Monounsaturated fat 0.589g 0.035g 1%
Net carbs 65.13g 8.75g N/A
Sugar 1.84g 5.67g N/A
Sodium 12mg 5mg 0%
Vitamin E 0.08mg 0.13mg 0%
Tryptophan 0.139mg 0.037mg 0%
Threonine 0.51mg 0.203mg 0%
Isoleucine 0.501mg 0.195mg 0%
Leucine 1.068mg 0.323mg 0%
Lysine 0.376mg 0.317mg 0%
Methionine 0.428mg 0.082mg 0%
Phenylalanine 0.698mg 0.2mg 0%
Valine 0.686mg 0.235mg 0%
Histidine 0.301mg 0.107mg 0%
Fructose 0.47g 0.39g 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +145.4%
Contains more FatsFats +495%
Contains more CarbsCarbs +406.1%
Contains more OtherOther +172.4%
Contains more WaterWater +794.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1582.9%
Contains more Poly. FatPolyunsaturated fat +472.7%
Contains less Sat. FatSaturated fat -84.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
3
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +508.3%
Contains more FructoseFructose +20.5%
Contains more SucroseSucrose +704.8%
Contains more MaltoseMaltose +1600%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.