Teff vs. Pigeon pea — In-Depth Nutrition Comparison

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A recap on the 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.
The glycemic index of teff is higher.

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

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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.

Teff

Pigeon pea

Contains more CalciumCalcium	+14%
Contains more IronIron	+84.7%
Contains more ZincZinc	+23.3%
Contains more ManganeseManganese	+470.9%

Contains more PotassiumPotassium	+258.9%
Contains more CopperCopper	+19%
Contains less SodiumSodium	-37.5%

~equal in Magnesium ~46mg

~equal in Phosphorus ~119mg

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

Pigeon pea

Contains more Vitamin B1Vitamin B1	+25.3%
Contains more Vitamin B3Vitamin B3	+16.4%
Contains more Vitamin B6Vitamin B6	+94%

Contains more Vitamin B2Vitamin B2	+78.8%
Contains more FolateFolate	+516.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.86mg	0.501mg	103%
Folate	18µg	111µg	23%
Fiber	2.8g	6.7g	16%
Iron	2.05mg	1.11mg	12%
Potassium	107mg	384mg	8%
Vitamin B5		0.319mg	6%
Protein	3.87g	6.76g	6%
Selenium		2.9µg	5%
Copper	0.226mg	0.269mg	5%
Vitamin B6	0.097mg	0.05mg	4%
Vitamin B1	0.183mg	0.146mg	3%
Vitamin B2	0.033mg	0.059mg	2%
Zinc	1.11mg	0.9mg	2%
Polyunsaturated fat		0.205g	1%
Vitamin B3	0.909mg	0.781mg	1%
Calories	101kcal	121kcal	1%
Calcium	49mg	43mg	1%
Magnesium	50mg	46mg	1%
Carbs	19.86g	23.25g	1%
Fats	0.65g	0.38g	0%
Net carbs	17.06g	16.55g	N/A
Phosphorus	120mg	119mg	0%
Sodium	8mg	5mg	0%
Saturated fat		0.083g	0%
Monounsaturated fat		0.003g	0%
Tryptophan	0.041mg	0.066mg	0%
Threonine	0.149mg	0.239mg	0%
Isoleucine	0.146mg	0.245mg	0%
Leucine	0.311mg	0.483mg	0%
Lysine	0.109mg	0.474mg	0%
Methionine	0.125mg	0.076mg	0%
Phenylalanine	0.203mg	0.579mg	0%
Valine	0.2mg	0.292mg	0%
Histidine	0.088mg	0.241mg	0%