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Teff vs Pigeon pea - In-Depth Nutrition Comparison

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Summary of differences between Teff and Pigeon pea

  • Teff has more Manganese, Iron, Vitamin B6, Phosphorus, and Zinc, while Pigeon pea has more Potassium, Fiber, Copper, Vitamin B1, and Selenium.
  • Teff covers your daily need of Manganese 324% more than Pigeon pea.
  • Teff contains 2 times more Vitamin B6 than Pigeon pea. While Teff contains 0.482mg of Vitamin B6, Pigeon pea contains only 0.283mg.

These are the specific foods used in this comparison Teff, uncooked and Pigeon peas (red gram), mature seeds, raw.

Infographic

Teff vs Pigeon pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
6
:
2
Pigeon pea
Pigeon pea
Contains more Calcium +38.5%
Contains more Iron +45.9%
Contains more Phosphorus +16.9%
Contains less Sodium -29.4%
Contains more Zinc +31.5%
Contains more Potassium +226%
Contains more Copper +30.5%
Equal in Magnesium - 183
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Contains more Calcium +38.5%
Contains more Iron +45.9%
Contains more Phosphorus +16.9%
Contains less Sodium -29.4%
Contains more Zinc +31.5%
Contains more Potassium +226%
Contains more Copper +30.5%
Equal in Magnesium - 183

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
5
:
7
Pigeon pea
Pigeon pea
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +13.4%
Contains more Vitamin B6 +70.3%
Contains more Vitamin A +211.1%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B5 +34.4%
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%
Pigeon pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +13.4%
Contains more Vitamin B6 +70.3%
Contains more Vitamin A +211.1%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B5 +34.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Pigeon pea
Pigeon pea
Contains more Fats +59.7%
Contains more Carbs +16.5%
Contains more Protein +63.2%
Contains more Water +20.1%
Contains more Other +45.1%
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
Pigeon pea
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +59.7%
Contains more Carbs +16.5%
Contains more Protein +63.2%
Contains more Water +20.1%
Contains more Other +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Pigeon pea
Pigeon pea
Contains more Monounsaturated Fat +4808.3%
Contains more Polyunsaturated fat +31.6%
Contains less Saturated Fat -26.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Pigeon pea
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +4808.3%
Contains more Polyunsaturated fat +31.6%
Contains less Saturated Fat -26.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Pigeon pea
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Pigeon pea Opinion
Net carbs 65.13g 47.78g Teff
Protein 13.3g 21.7g Pigeon pea
Fats 2.38g 1.49g Teff
Carbs 73.13g 62.78g Teff
Calories 367kcal 343kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Pigeon pea
Fiber 8g 15g Pigeon pea
Calcium 180mg 130mg Teff
Iron 7.63mg 5.23mg Teff
Magnesium 184mg 183mg Teff
Phosphorus 429mg 367mg Teff
Potassium 427mg 1392mg Pigeon pea
Sodium 12mg 17mg Teff
Zinc 3.63mg 2.76mg Teff
Copper 0.81mg 1.057mg Pigeon pea
Vitamin A 9IU 28IU Pigeon pea
Vitamin A RAE 0µg 1µg Pigeon pea
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.643mg Pigeon pea
Vitamin B2 0.27mg 0.187mg Teff
Vitamin B3 3.363mg 2.965mg Teff
Vitamin B5 0.942mg 1.266mg Pigeon pea
Vitamin B6 0.482mg 0.283mg Teff
Folate 456µg Pigeon pea
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.212mg Pigeon pea
Threonine 0.51mg 0.767mg Pigeon pea
Isoleucine 0.501mg 0.785mg Pigeon pea
Leucine 1.068mg 1.549mg Pigeon pea
Lysine 0.376mg 1.521mg Pigeon pea
Methionine 0.428mg 0.243mg Teff
Phenylalanine 0.698mg 1.858mg Pigeon pea
Valine 0.686mg 0.937mg Pigeon pea
Histidine 0.301mg 0.774mg Pigeon pea
Saturated Fat 0.449g 0.33g Pigeon pea
Monounsaturated Fat 0.589g 0.012g Teff
Polyunsaturated fat 1.071g 0.814g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pigeon pea
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
62%
Pigeon pea
Minerals Daily Need Coverage Score
133%
Teff
134%
Pigeon pea

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 22)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.119g)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.