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  6. Teff vs. Walnut

Teff vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between teff and walnut?

  • Teff is higher in manganese, iron, vitamin B3, phosphorus, vitamin B2, calcium, vitamin B5, and magnesium, yet walnut is higher in copper.
  • Teff's daily need coverage for manganese is 253% more.
  • Teff has 3 times more vitamin B3 than walnut. While teff has 3.363mg of vitamin B3, walnut has only 1.125mg.
  • The amount of saturated fat in teff is lower.

We used Teff, uncooked and Nuts, walnuts, english types in this article.

Infographic

Teff vs Walnut 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
6
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%
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +16.5%
Contains more CalciumCalcium +83.7%
Contains more IronIron +162.2%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +170.7%
Contains more CopperCopper +95.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +11.4%
~equal in Potassium ~441mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Walnut
Walnut
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +198.9%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin KVitamin K +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Walnut DV% diff.
Polyunsaturated fat 1.071g 47.174g 307%
Manganese 9.24mg 3.414mg 253%
Fats 2.38g 65.21g 97%
Copper 0.81mg 1.586mg 86%
Iron 7.63mg 2.91mg 59%
Saturated fat 0.449g 6.126g 26%
Folate 98µg 25%
Monounsaturated fat 0.589g 8.933g 21%
Carbs 73.13g 13.71g 20%
Starch 36.56g 0.06g 15%
Calories 367kcal 654kcal 14%
Vitamin B3 3.363mg 1.125mg 14%
Phosphorus 429mg 346mg 12%
Vitamin B2 0.27mg 0.15mg 9%
Calcium 180mg 98mg 8%
Vitamin B5 0.942mg 0.57mg 7%
Magnesium 184mg 158mg 6%
Fiber 8g 6.7g 5%
Zinc 3.63mg 3.09mg 5%
Choline 13.1mg 39.2mg 5%
Protein 13.3g 15.23g 4%
Vitamin E 0.08mg 0.7mg 4%
Vitamin B1 0.39mg 0.341mg 4%
Vitamin B6 0.482mg 0.537mg 4%
Vitamin C 1.3mg 1%
Selenium 4.4µg 4.9µg 1%
Vitamin K 1.9µg 2.7µg 1%
Protein per 100 calories 3.6g 2.3g N/A
Calories per 10 g protein 276kcal 429kcal N/A
Weight per 100 calories 27g 15g N/A
Unsaturated / Saturated Fat ratio 3.7 9.2 N/A
Net carbs 65.13g 7.01g N/A
Potassium 427mg 441mg 0%
Sugar 1.84g 2.61g N/A
Sodium 12mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.139mg 0.17mg 0%
Threonine 0.51mg 0.596mg 0%
Isoleucine 0.501mg 0.625mg 0%
Leucine 1.068mg 1.17mg 0%
Lysine 0.376mg 0.424mg 0%
Methionine 0.428mg 0.236mg 0%
Phenylalanine 0.698mg 0.711mg 0%
Valine 0.686mg 0.753mg 0%
Histidine 0.301mg 0.391mg 0%
Fructose 0.47g 0.09g 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +433.4%
Contains more WaterWater +116.7%
Contains more OtherOther +33.1%
Contains more ProteinProtein +14.5%
Contains more FatsFats +2639.9%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1416.6%
Contains more Poly. FatPolyunsaturated fat +4304.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
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
Walnut
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +60833.3%
Contains more GlucoseGlucose +812.5%
Contains more FructoseFructose +422.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +291.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.