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  6. Teff vs. Pumpkin seeds

Teff vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between teff and pumpkin seeds

  • Teff has more manganese, iron, phosphorus, vitamin B6, vitamin B1, vitamin B3, and vitamin B5; however, pumpkin seeds are higher in zinc, fiber, and magnesium.
  • Teff covers your daily manganese needs 380% more than pumpkin seeds.
  • Pumpkin seeds contain 17 times less vitamin B5 than teff. Teff contains 0.942mg of vitamin B5, while pumpkin seeds contain 0.056mg.

Food varieties used in this article are Teff, uncooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Teff vs Pumpkin seeds 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
7
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +227.3%
Contains more IronIron +130.5%
Contains more CopperCopper +17.4%
Contains more PhosphorusPhosphorus +366.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +1762.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +42.4%
Contains more PotassiumPotassium +115.2%
Contains more ZincZinc +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" 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +419.2%
Contains more Vitamin B3Vitamin B3 +1075.9%
Contains more Vitamin B5Vitamin B5 +1582.1%
Contains more Vitamin B6Vitamin B6 +1202.7%
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 seeds DV% diff.
Manganese 9.24mg 0.496mg 380%
Zinc 3.63mg 10.3mg 61%
Iron 7.63mg 3.31mg 54%
Polyunsaturated fat 1.071g 8.844g 52%
Phosphorus 429mg 92mg 48%
Fiber 8g 18.4g 42%
Vitamin B6 0.482mg 0.037mg 34%
Vitamin B1 0.39mg 0.034mg 30%
Fats 2.38g 19.4g 26%
Vitamin B3 3.363mg 0.286mg 19%
Magnesium 184mg 262mg 19%
Vitamin B5 0.942mg 0.056mg 18%
Vitamin B2 0.27mg 0.052mg 17%
Saturated fat 0.449g 3.67g 15%
Starch 36.56g 15%
Potassium 427mg 919mg 14%
Monounsaturated fat 0.589g 6.032g 14%
Calcium 180mg 55mg 13%
Copper 0.81mg 0.69mg 13%
Protein 13.3g 18.55g 11%
Selenium 4.4µg 8%
Carbs 73.13g 53.75g 6%
Calories 367kcal 446kcal 4%
Vitamin K 1.9µg 2%
Folate 9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Vitamin C 0.3mg 0%
Net carbs 65.13g 35.35g N/A
Sugar 1.84g N/A
Sodium 12mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.139mg 0.326mg 0%
Threonine 0.51mg 0.683mg 0%
Isoleucine 0.501mg 0.956mg 0%
Leucine 1.068mg 1.572mg 0%
Lysine 0.376mg 1.386mg 0%
Methionine 0.428mg 0.417mg 0%
Phenylalanine 0.698mg 0.924mg 0%
Valine 0.686mg 1.491mg 0%
Histidine 0.301mg 0.515mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +36.1%
Contains more WaterWater +96%
Contains more ProteinProtein +39.5%
Contains more FatsFats +715.1%
Contains more OtherOther +60.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +924.1%
Contains more Poly. FatPolyunsaturated fat +725.8%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.