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Teff vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Differences between teff and pumpkin leaves

  • Teff has more manganese, copper, zinc, and vitamin B1, while pumpkin leaves have more vitamin A, potassium, vitamin B6, and vitamin B2.
  • Teff's daily need coverage for manganese is 109% higher.
  • Pumpkin leaves contain 6 times less zinc than teff. Teff contains 1.11mg of zinc, while pumpkin leaves contain 0.2mg.

The food types used in this comparison are Teff, cooked and Pumpkin leaves, raw.

Infographic

Teff vs Pumpkin leaves infographic
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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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +25.6%
Contains more CopperCopper +69.9%
Contains more ZincZinc +455%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +705.6%
Contains more PotassiumPotassium +307.5%
~equal in Iron ~2.22mg

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
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 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +287.9%
Contains more Vitamin B6Vitamin B6 +113.4%
Contains more FolateFolate +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Teff Pumpkin leaves DV% diff.
Manganese 2.86mg 0.355mg 109%
Vitamin C 11mg 12%
Vitamin A 0µg 97µg 11%
Fiber 2.8g 11%
Potassium 107mg 436mg 10%
Copper 0.226mg 0.133mg 10%
Zinc 1.11mg 0.2mg 8%
Vitamin B6 0.097mg 0.207mg 8%
Vitamin B1 0.183mg 0.094mg 7%
Vitamin B2 0.033mg 0.128mg 7%
Carbs 19.86g 2.33g 6%
Folate 18µg 36µg 5%
Calories 101kcal 19kcal 4%
Magnesium 50mg 38mg 3%
Phosphorus 120mg 104mg 2%
Iron 2.05mg 2.22mg 2%
Selenium 0.9µg 2%
Vitamin B5 0.042mg 1%
Saturated fat 0.207g 1%
Protein 3.87g 3.15g 1%
Calcium 49mg 39mg 1%
Fats 0.65g 0.4g 0%
Net carbs 17.06g 2.33g N/A
Sodium 8mg 11mg 0%
Vitamin B3 0.909mg 0.92mg 0%
Monounsaturated fat 0.052g 0%
Polyunsaturated fat 0.022g 0%
Tryptophan 0.041mg 0.041mg 0%
Threonine 0.149mg 0.156mg 0%
Isoleucine 0.146mg 0.156mg 0%
Leucine 0.311mg 0.318mg 0%
Lysine 0.109mg 0.2mg 0%
Methionine 0.125mg 0.054mg 0%
Phenylalanine 0.203mg 0.171mg 0%
Valine 0.2mg 0.181mg 0%
Histidine 0.088mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more ProteinProtein +22.9%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +752.4%
Contains more WaterWater +24%
Contains more OtherOther +79.7%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.