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  6. Teff vs. Winter melon

Teff vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between teff and winter melon

  • Winter melon has less manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B3.
  • Teff covers your daily manganese needs 399% more than winter melon.
  • Winter melon contains 35 times less copper than teff. Teff contains 0.81mg of copper, while winter melon contains 0.023mg.

Food varieties used in this article are Teff, uncooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Teff vs Winter melon 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
10
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +1740%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +7016.7%
Contains more IronIron +1807.5%
Contains more CopperCopper +3421.7%
Contains more ZincZinc +495.1%
Contains more PhosphorusPhosphorus +2157.9%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +15831%
Contains more SeleniumSelenium +2100%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +1277.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Winter melon DV% diff.
Manganese 9.24mg 0.058mg 399%
Iron 7.63mg 0.4mg 90%
Copper 0.81mg 0.023mg 87%
Phosphorus 429mg 19mg 59%
Magnesium 184mg 10mg 41%
Vitamin B6 0.482mg 0.035mg 34%
Vitamin B1 0.39mg 0.04mg 29%
Zinc 3.63mg 0.61mg 27%
Protein 13.3g 0.4g 26%
Carbs 73.13g 3g 23%
Fiber 8g 2.9g 20%
Vitamin B3 3.363mg 0.4mg 19%
Calories 367kcal 13kcal 18%
Calcium 180mg 19mg 16%
Vitamin B5 0.942mg 0.133mg 16%
Starch 36.56g 15%
Vitamin C 13mg 14%
Vitamin B2 0.27mg 0.11mg 12%
Potassium 427mg 6mg 12%
Selenium 4.4µg 0.2µg 8%
Polyunsaturated fat 1.071g 0.087g 7%
Sodium 12mg 111mg 4%
Fats 2.38g 0.2g 3%
Saturated fat 0.449g 0.016g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.589g 0.037g 1%
Vitamin E 0.08mg 1%
Folate 5µg 1%
Net carbs 65.13g 0.1g N/A
Sugar 1.84g N/A
Tryptophan 0.139mg 0.002mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0.009mg 0%
Methionine 0.428mg 0.003mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +3225%
Contains more FatsFats +1090%
Contains more CarbsCarbs +2337.7%
Contains more OtherOther +690%
Contains more WaterWater +989.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1491.9%
Contains more Poly. FatPolyunsaturated fat +1131%
Contains less Sat. FatSaturated fat -96.4%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.