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Teff vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on differences between Teff and Pigeon pea

  • Teff has more Manganese, and Iron, however, Pigeon pea is higher in Folate, Fiber, and Potassium.
  • Teff covers your daily Manganese needs 103% more than Pigeon pea.
  • Pigeon pea contains 2 times less Iron than Teff. Teff contains 2.05mg of Iron, while Pigeon pea contains 1.11mg.

Food varieties used in this article are Teff, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Pigeon pea 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 +14%
Contains more Iron +84.7%
Contains more Zinc +23.3%
Contains more Manganese +470.9%
Contains more Potassium +258.9%
Contains less Sodium -37.5%
Contains more Copper +19%
Equal in Magnesium - 46
Equal in Phosphorus - 119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Calcium +14%
Contains more Iron +84.7%
Contains more Zinc +23.3%
Contains more Manganese +470.9%
Contains more Potassium +258.9%
Contains less Sodium -37.5%
Contains more Copper +19%
Equal in Magnesium - 46
Equal in Phosphorus - 119

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
3
:
Contains more Vitamin B1 +25.3%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +94%
Contains more Vitamin A +50%
Contains more Vitamin B2 +78.8%
Contains more Folate +516.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0%
Contains more Vitamin B1 +25.3%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +94%
Contains more Vitamin A +50%
Contains more Vitamin B2 +78.8%
Contains more Folate +516.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +71.1%
Contains more Protein +74.7%
Contains more Carbs +17.1%
Contains more Other +53.6%
Equal in Water - 68.55
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more Fats +71.1%
Contains more Protein +74.7%
Contains more Carbs +17.1%
Contains more Other +53.6%
Equal in Water - 68.55

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Pigeon pea Opinion
Net carbs 17.06g 16.55g Teff
Protein 3.87g 6.76g Pigeon pea
Fats 0.65g 0.38g Teff
Carbs 19.86g 23.25g Pigeon pea
Calories 101kcal 121kcal Pigeon pea
Fiber 2.8g 6.7g Pigeon pea
Calcium 49mg 43mg Teff
Iron 2.05mg 1.11mg Teff
Magnesium 50mg 46mg Teff
Phosphorus 120mg 119mg Teff
Potassium 107mg 384mg Pigeon pea
Sodium 8mg 5mg Pigeon pea
Zinc 1.11mg 0.9mg Teff
Copper 0.226mg 0.269mg Pigeon pea
Manganese 2.86mg 0.501mg Teff
Selenium 2.9µg Pigeon pea
Vitamin A 2IU 3IU Pigeon pea
Vitamin B1 0.183mg 0.146mg Teff
Vitamin B2 0.033mg 0.059mg Pigeon pea
Vitamin B3 0.909mg 0.781mg Teff
Vitamin B5 0.319mg Pigeon pea
Vitamin B6 0.097mg 0.05mg Teff
Folate 18µg 111µg Pigeon pea
Tryptophan 0.041mg 0.066mg Pigeon pea
Threonine 0.149mg 0.239mg Pigeon pea
Isoleucine 0.146mg 0.245mg Pigeon pea
Leucine 0.311mg 0.483mg Pigeon pea
Lysine 0.109mg 0.474mg Pigeon pea
Methionine 0.125mg 0.076mg Teff
Phenylalanine 0.203mg 0.579mg Pigeon pea
Valine 0.2mg 0.292mg Pigeon pea
Histidine 0.088mg 0.241mg Pigeon pea
Saturated Fat 0.083g Teff
Monounsaturated Fat 0.003g Pigeon pea
Polyunsaturated fat 0.205g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Teff
15%
Pigeon pea
Minerals Daily Need Coverage Score
67%
Teff
37%
Pigeon pea

Comparison summary

Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.083g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 35)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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/168918/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.