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Teff vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Teff and Sunflower seed different?

  • Teff is richer in Manganese, and Iron, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3.
  • Teff covers your daily need of Manganese 317% more than Sunflower seed.

Teff, uncooked and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Teff vs Sunflower seed 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.
Contains more Calcium +130.8%
Contains more Iron +45.3%
Contains more Manganese +373.8%
Contains more Magnesium +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%
Contains more Selenium +1104.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +130.8%
Contains more Iron +45.3%
Contains more Manganese +373.8%
Contains more Magnesium +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%
Contains more Selenium +1104.5%

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
1
:
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +265.7%
Contains more Water +86.5%
Contains more Protein +56.2%
Contains more Fats +2062.2%
Contains more Other +27.8%
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +265.7%
Contains more Water +86.5%
Contains more Protein +56.2%
Contains more Fats +2062.2%
Contains more Other +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +3045.7%
Contains more Polyunsaturated fat +2060.3%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +3045.7%
Contains more Polyunsaturated fat +2060.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +303.2%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +303.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Sunflower seed
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Sunflower seed Opinion
Net carbs 65.13g 11.4g Teff
Protein 13.3g 20.78g Sunflower seed
Fats 2.38g 51.46g Sunflower seed
Carbs 73.13g 20g Teff
Calories 367kcal 584kcal Sunflower seed
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 2.62g Teff
Fiber 8g 8.6g Sunflower seed
Calcium 180mg 78mg Teff
Iron 7.63mg 5.25mg Teff
Magnesium 184mg 325mg Sunflower seed
Phosphorus 429mg 660mg Sunflower seed
Potassium 427mg 645mg Sunflower seed
Sodium 12mg 9mg Sunflower seed
Zinc 3.63mg 5mg Sunflower seed
Copper 0.81mg 1.8mg Sunflower seed
Manganese 9.24mg 1.95mg Teff
Selenium 4.4µg 53µg Sunflower seed
Vitamin A 9IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.08mg 35.17mg Sunflower seed
Vitamin C 1.4mg Sunflower seed
Vitamin B1 0.39mg 1.48mg Sunflower seed
Vitamin B2 0.27mg 0.355mg Sunflower seed
Vitamin B3 3.363mg 8.335mg Sunflower seed
Vitamin B5 0.942mg 1.13mg Sunflower seed
Vitamin B6 0.482mg 1.345mg Sunflower seed
Folate 227µg Sunflower seed
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.348mg Sunflower seed
Threonine 0.51mg 0.928mg Sunflower seed
Isoleucine 0.501mg 1.139mg Sunflower seed
Leucine 1.068mg 1.659mg Sunflower seed
Lysine 0.376mg 0.937mg Sunflower seed
Methionine 0.428mg 0.494mg Sunflower seed
Phenylalanine 0.698mg 1.169mg Sunflower seed
Valine 0.686mg 1.315mg Sunflower seed
Histidine 0.301mg 0.632mg Sunflower seed
Saturated Fat 0.449g 4.455g Teff
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 0.589g 18.528g Sunflower seed
Polyunsaturated fat 1.071g 23.137g Sunflower seed
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sunflower seed
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 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
33%
Teff
156%
Sunflower seed
Minerals Daily Need Coverage Score
229%
Teff
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.78g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 4.006g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 20)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
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.

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.