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Teff vs. Pea soup — In-Depth Nutrition Comparison

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Differences between teff and pea soup

  • Pea soup contains less manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B2 than teff.
  • Teff's daily need coverage for manganese is 391% higher.
  • Pea soup contains 24 times less vitamin B6 than teff. Teff contains 0.482mg of vitamin B6, while pea soup contains 0.02mg.

The food types used in this comparison are Teff, uncooked and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Teff vs Pea soup 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
10
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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +1126.7%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +501.4%
Contains more IronIron +945.2%
Contains more CopperCopper +454.8%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +812.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +3671.4%
Contains more SeleniumSelenium +22.2%

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
6
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +980%
Contains more Vitamin B3Vitamin B3 +627.9%
Contains more Vitamin B5Vitamin B5 +1822.4%
Contains more Vitamin B6Vitamin B6 +2310%
Contains more Vitamin KVitamin K +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +315.6%
Contains more FatsFats +118.3%
Contains more CarbsCarbs +640.2%
Contains more OtherOther +85.2%
Contains more WaterWater +858.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
3
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +58.3%
Contains more Poly. FatPolyunsaturated fat +654.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Pea soup DV% diff.
Manganese 9.24mg 0.245mg 391%
Iron 7.63mg 0.73mg 86%
Copper 0.81mg 0.146mg 74%
Phosphorus 429mg 47mg 55%
Magnesium 184mg 15mg 40%
Vitamin B6 0.482mg 0.02mg 36%
Vitamin B1 0.39mg 0.04mg 29%
Zinc 3.63mg 0.64mg 27%
Fiber 8g 1.9g 24%
Carbs 73.13g 9.88g 21%
Protein 13.3g 3.2g 20%
Vitamin B2 0.27mg 0.025mg 19%
Vitamin B5 0.942mg 0.049mg 18%
Vitamin B3 3.363mg 0.462mg 18%
Calcium 180mg 12mg 17%
Calories 367kcal 61kcal 15%
Starch 36.56g 15%
Sodium 12mg 336mg 14%
Potassium 427mg 71mg 10%
Polyunsaturated fat 1.071g 0.142g 6%
Fats 2.38g 1.09g 2%
Selenium 4.4µg 3.6µg 1%
Vitamin C 0.6mg 1%
Vitamin K 1.9µg 0.2µg 1%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.372g 1%
Net carbs 65.13g 7.98g N/A
Sugar 1.84g 3.19g N/A
Vitamin E 0.08mg 0.09mg 0%
Vitamin A 0µg 3µg 0%
Folate 1µg 0%
Saturated fat 0.449g 0.524g 0%
Choline 13.1mg 13.2mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pea soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Teff
3%
Pea soup
Minerals Daily Need Coverage Score
229%
Teff
23%
Pea soup

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.075g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.