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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +199.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B6 | 0.482mg | 0.537mg | 4% |
| Vitamin B1 | 0.39mg | 0.341mg | 4% |
| Protein | 13.3g | 15.23g | 4% |
| Vitamin E | 0.08mg | 0.7mg | 4% |
| Selenium | 4.4µg | 4.9µg | 1% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Vitamin C | 1.3mg | 1% | |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
229%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 5.677g)
Which food is lower in glycemic index?
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff is cheaper (difference - $5)
Which food is richer in minerals?
Teff is relatively richer in minerals