Teff vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on the differences between teff and pumpkin
- Teff has more manganese, iron, vitamin B1, copper, phosphorus, fiber, magnesium, and zinc; however, pumpkin is higher in vitamin A and potassium.
- Pumpkin covers your daily vitamin A needs 170% more than teff.
- Pumpkin contains 23 times less manganese than teff. Teff contains 2.86mg of manganese, while pumpkin contains 0.125mg.
Food varieties used in this article are Teff, cooked and Pumpkin, raw.
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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 | +316.7% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +156.3% |
| Contains more CopperCopper | +78% |
| Contains more ZincZinc | +246.9% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more ManganeseManganese | +2188% |
| Contains more PotassiumPotassium | +217.8% |
| Contains less SodiumSodium | -87.5% |
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 | +266% |
| Contains more Vitamin B3Vitamin B3 | +51.5% |
| Contains more Vitamin B6Vitamin B6 | +59% |
| Contains more FolateFolate | +12.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.125mg | 119% |
| Vitamin A | 0µg | 426µg | 47% |
| Iron | 2.05mg | 0.8mg | 16% |
| Vitamin B1 | 0.183mg | 0.05mg | 11% |
| Copper | 0.226mg | 0.127mg | 11% |
| Phosphorus | 120mg | 44mg | 11% |
| Vitamin C | 9mg | 10% | |
| Magnesium | 50mg | 12mg | 9% |
| Fiber | 2.8g | 0.5g | 9% |
| Potassium | 107mg | 340mg | 7% |
| Vitamin E | 1.06mg | 7% | |
| Zinc | 1.11mg | 0.32mg | 7% |
| Vitamin B5 | 0.298mg | 6% | |
| Vitamin B2 | 0.033mg | 0.11mg | 6% |
| Protein | 3.87g | 1g | 6% |
| Calories | 101kcal | 26kcal | 4% |
| Carbs | 19.86g | 6.5g | 4% |
| Calcium | 49mg | 21mg | 3% |
| Vitamin B6 | 0.097mg | 0.061mg | 3% |
| Vitamin B3 | 0.909mg | 0.6mg | 2% |
| Selenium | 0.3µg | 1% | |
| Fats | 0.65g | 0.1g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Folate | 18µg | 16µg | 1% |
| Choline | 8.2mg | 1% | |
| Net carbs | 17.06g | 6g | N/A |
| Sugar | 2.76g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.005g | 0% | |
| Tryptophan | 0.041mg | 0.012mg | 0% |
| Threonine | 0.149mg | 0.029mg | 0% |
| Isoleucine | 0.146mg | 0.031mg | 0% |
| Leucine | 0.311mg | 0.046mg | 0% |
| Lysine | 0.109mg | 0.054mg | 0% |
| Methionine | 0.125mg | 0.011mg | 0% |
| Phenylalanine | 0.203mg | 0.032mg | 0% |
| Valine | 0.2mg | 0.035mg | 0% |
| Histidine | 0.088mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +287% |
| Contains more FatsFats | +550% |
| Contains more CarbsCarbs | +205.5% |
| Contains more WaterWater | +22.2% |
| Contains more OtherOther | +15.9% |