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Teff vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are teff and pumpkin pie different?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, fiber, and vitamin B1, while pumpkin pie is higher in vitamin A.
  • Teff covers your daily need for manganese, 392% more than pumpkin pie.
  • Teff contains 13 times more magnesium than pumpkin pie. Teff contains 184mg of magnesium, while pumpkin pie contains 14mg.

Teff, uncooked and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Teff vs Pumpkin pie 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
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +1214.3%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +747.8%
Contains more CopperCopper +447.3%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +429.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +3970.5%
Contains more SeleniumSelenium +22.7%

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
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B3Vitamin B3 +203.8%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin B6Vitamin B6 +665.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin KVitamin K +594.7%
Contains more CholineCholine +186.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +241%
Contains more CarbsCarbs +110%
Contains more OtherOther +109.7%
Contains more FatsFats +309.7%
Contains more WaterWater +471.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
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% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +681%
Contains more Poly. FatPolyunsaturated fat +65.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
1
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
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +240.7%
Contains more SucroseSucrose +1400%
Contains more GlucoseGlucose +417.8%
Contains more FructoseFructose +506.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +9400%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Pumpkin pie
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 Pumpkin pie DV% diff.
Manganese 9.24mg 0.227mg 392%
Iron 7.63mg 0.9mg 84%
Copper 0.81mg 0.148mg 74%
Vitamin A 0µg 448µg 50%
Phosphorus 429mg 81mg 50%
Magnesium 184mg 14mg 40%
Vitamin B6 0.482mg 0.063mg 32%
Zinc 3.63mg 0.39mg 29%
Fiber 8g 1.8g 25%
Protein 13.3g 3.9g 19%
Vitamin B1 0.39mg 0.177mg 18%
Vitamin B12 0.35µg 15%
Vitamin B3 3.363mg 1.107mg 14%
Carbs 73.13g 34.83g 13%
Calcium 180mg 64mg 12%
Starch 36.56g 10.73g 11%
Fats 2.38g 9.75g 11%
Vitamin B2 0.27mg 0.124mg 11%
Vitamin B5 0.942mg 0.452mg 10%
Sodium 12mg 239mg 10%
Monounsaturated fat 0.589g 4.6g 10%
Cholesterol 26mg 9%
Vitamin K 1.9µg 13.2µg 9%
Potassium 427mg 167mg 8%
Folate 26µg 7%
Saturated fat 0.449g 1.988g 7%
Calories 367kcal 243kcal 6%
Vitamin E 0.08mg 0.76mg 5%
Polyunsaturated fat 1.071g 1.77g 5%
Choline 13.1mg 37.5mg 4%
Fructose 0.47g 2.85g 3%
Selenium 4.4µg 5.4µg 2%
Vitamin D 0.1µg 1%
Net carbs 65.13g 33.03g N/A
Vitamin D 2IU 0%
Sugar 1.84g 18.88g N/A
Tryptophan 0.139mg 0.048mg 0%
Threonine 0.51mg 0.154mg 0%
Isoleucine 0.501mg 0.158mg 0%
Leucine 1.068mg 0.297mg 0%
Lysine 0.376mg 0.192mg 0%
Methionine 0.428mg 0.249mg 0%
Phenylalanine 0.698mg 0.175mg 0%
Valine 0.686mg 0.211mg 0%
Histidine 0.301mg 0.088mg 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 Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
229%
Teff
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 17.04g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 227mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.539g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 59)
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.