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  6. Teff vs. Pumpkin leaves

Teff vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Significant differences between teff and pumpkin leaves

  • Teff has more manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B1, vitamin B6, and vitamin B5; however, pumpkin leaves are richer in vitamin A.
  • Teff covers your daily manganese needs 386% more than pumpkin leaves.
  • Pumpkin leaves have 22 times less vitamin B5 than teff. Teff has 0.942mg of vitamin B5, while pumpkin leaves have 0.042mg.

Specific food types used in this comparison are Teff, uncooked and Pumpkin leaves, raw.

Infographic

Teff vs Pumpkin leaves 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
8
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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +384.2%
Contains more CalciumCalcium +361.5%
Contains more IronIron +243.7%
Contains more CopperCopper +509%
Contains more ZincZinc +1715%
Contains more PhosphorusPhosphorus +312.5%
Contains more ManganeseManganese +2502.8%
Contains more SeleniumSelenium +388.9%
~equal in Potassium ~436mg
~equal in Sodium ~11mg

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
8
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B3Vitamin B3 +265.5%
Contains more Vitamin B5Vitamin B5 +2142.9%
Contains more Vitamin B6Vitamin B6 +132.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Pumpkin leaves DV% diff.
Manganese 9.24mg 0.355mg 386%
Copper 0.81mg 0.133mg 75%
Iron 7.63mg 2.22mg 68%
Phosphorus 429mg 104mg 46%
Magnesium 184mg 38mg 35%
Fiber 8g 32%
Zinc 3.63mg 0.2mg 31%
Vitamin B1 0.39mg 0.094mg 25%
Carbs 73.13g 2.33g 24%
Vitamin B6 0.482mg 0.207mg 21%
Protein 13.3g 3.15g 20%
Vitamin B5 0.942mg 0.042mg 18%
Calories 367kcal 19kcal 17%
Vitamin B3 3.363mg 0.92mg 15%
Starch 36.56g 15%
Calcium 180mg 39mg 14%
Vitamin C 11mg 12%
Vitamin B2 0.27mg 0.128mg 11%
Vitamin A 0µg 97µg 11%
Folate 36µg 9%
Polyunsaturated fat 1.071g 0.022g 7%
Selenium 4.4µg 0.9µg 6%
Fats 2.38g 0.4g 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Saturated fat 0.449g 0.207g 1%
Monounsaturated fat 0.589g 0.052g 1%
Net carbs 65.13g 2.33g N/A
Potassium 427mg 436mg 0%
Sugar 1.84g N/A
Sodium 12mg 11mg 0%
Tryptophan 0.139mg 0.041mg 0%
Threonine 0.51mg 0.156mg 0%
Isoleucine 0.501mg 0.156mg 0%
Leucine 1.068mg 0.318mg 0%
Lysine 0.376mg 0.2mg 0%
Methionine 0.428mg 0.054mg 0%
Phenylalanine 0.698mg 0.171mg 0%
Valine 0.686mg 0.181mg 0%
Histidine 0.301mg 0.05mg 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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more ProteinProtein +322.2%
Contains more FatsFats +495%
Contains more CarbsCarbs +3038.6%
Contains more OtherOther +91.1%
Contains more WaterWater +953.1%

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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains more Mono. FatMonounsaturated fat +1032.7%
Contains more Poly. FatPolyunsaturated fat +4768.2%
Contains less Sat. FatSaturated fat -53.9%

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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.