Teff vs Pumpkin seed - In-Depth Nutrition Comparison
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A recap on differences between Teff and Pumpkin seed
- Teff has more Manganese, Iron, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, and Vitamin B5, however Pumpkin seed is higher in Zinc, Fiber, and Magnesium.
- Teff covers your daily Manganese needs 380% more than Pumpkin seed.
- Pumpkin seed contains 17 times less Vitamin B5 than Teff. Teff contains 0.942mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
Food varieties used in this article are Teff, uncooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Infographic
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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
Contains
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Calcium
+227.3%
Contains
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Iron
+130.5%
Contains
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Phosphorus
+366.3%
Contains
less
Sodium
-33.3%
Contains
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Copper
+17.4%
Contains
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Magnesium
+42.4%
Contains
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Potassium
+115.2%
Contains
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Zinc
+183.7%
Contains
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Calcium
+227.3%
Contains
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Iron
+130.5%
Contains
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Phosphorus
+366.3%
Contains
less
Sodium
-33.3%
Contains
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Copper
+17.4%
Contains
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Magnesium
+42.4%
Contains
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Potassium
+115.2%
Contains
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Zinc
+183.7%
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
:
Contains
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Vitamin B1
+1047.1%
Contains
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Vitamin B2
+419.2%
Contains
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Vitamin B3
+1075.9%
Contains
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Vitamin B5
+1582.1%
Contains
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Vitamin B6
+1202.7%
Contains
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Vitamin A
+588.9%
Contains
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Vitamin B1
+1047.1%
Contains
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Vitamin B2
+419.2%
Contains
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Vitamin B3
+1075.9%
Contains
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Vitamin B5
+1582.1%
Contains
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Vitamin B6
+1202.7%
Contains
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Vitamin A
+588.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+36.1%
Contains
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Water
+96%
Contains
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Protein
+39.5%
Contains
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Fats
+715.1%
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Other
+60.3%
Protein:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+36.1%
Contains
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Water
+96%
Contains
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Protein
+39.5%
Contains
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Fats
+715.1%
Contains
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Other
+60.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-87.8%
Contains
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Monounsaturated Fat
+924.1%
Contains
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Polyunsaturated fat
+725.8%
Saturated Fat:
0.449 g
Monounsaturated Fat:
0.589 g
Polyunsaturated fat:
1.071 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-87.8%
Contains
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Monounsaturated Fat
+924.1%
Contains
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Polyunsaturated fat
+725.8%
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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 65.13g | 35.35g |
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| Protein | 13.3g | 18.55g |
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| Fats | 2.38g | 19.4g |
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| Carbs | 73.13g | 53.75g |
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| Calories | 367kcal | 446kcal |
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| Starch | 36.56g |
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| Fructose | 0.47g |
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| Sugar | 1.84g |
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| Fiber | 8g | 18.4g |
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| Calcium | 180mg | 55mg |
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| Iron | 7.63mg | 3.31mg |
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| Magnesium | 184mg | 262mg |
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| Phosphorus | 429mg | 92mg |
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| Potassium | 427mg | 919mg |
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| Sodium | 12mg | 18mg |
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| Zinc | 3.63mg | 10.3mg |
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| Copper | 0.81mg | 0.69mg |
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| Vitamin A | 9IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 0.3mg |
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| Vitamin B1 | 0.39mg | 0.034mg |
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| Vitamin B2 | 0.27mg | 0.052mg |
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| Vitamin B3 | 3.363mg | 0.286mg |
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| Vitamin B5 | 0.942mg | 0.056mg |
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| Vitamin B6 | 0.482mg | 0.037mg |
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| Folate | 9µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.139mg | 0.326mg |
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| Threonine | 0.51mg | 0.683mg |
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| Isoleucine | 0.501mg | 0.956mg |
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| Leucine | 1.068mg | 1.572mg |
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| Lysine | 0.376mg | 1.386mg |
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| Methionine | 0.428mg | 0.417mg |
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| Phenylalanine | 0.698mg | 0.924mg |
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| Valine | 0.686mg | 1.491mg |
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| Histidine | 0.301mg | 0.515mg |
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| Saturated Fat | 0.449g | 3.67g |
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| Monounsaturated Fat | 0.589g | 6.032g |
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| Polyunsaturated fat | 1.071g | 8.844g |
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| Omega-3 - ALA | 0.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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%
4%
Minerals Daily Need Coverage Score
133%
120%
Comparison summary
Which food contains less Sodium?
Teff contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff is lower in Saturated Fat (difference - 3.221g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.84g)
Which food is richer in minerals?
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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?
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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.