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Teff vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are teff and pumpkin pie different?

  • Teff is higher in manganese, iron, copper, magnesium, and zinc; however, pumpkin pie is richer in vitamin A, vitamin B12, and vitamin B2.
  • Daily need coverage for manganese for teff is 114% higher.
  • Teff contains 4 times more magnesium than pumpkin pie. While teff contains 50mg of magnesium, pumpkin pie contains only 14mg.
  • Teff has less sodium.

Teff, cooked and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Teff vs Pumpkin pie 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
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +257.1%
Contains more IronIron +127.8%
Contains more CopperCopper +52.7%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1159.9%
Contains more CalciumCalcium +30.6%
Contains more PotassiumPotassium +56.1%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +275.8%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.177mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +48.7%
Contains more FatsFats +1400%
Contains more CarbsCarbs +75.4%
Contains more OtherOther +63.8%
~equal in Protein ~3.9g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Pumpkin pie DV% diff.
Manganese 2.86mg 0.227mg 114%
Vitamin A 0µg 448µg 50%
Vitamin B12 0µg 0.35µg 15%
Fats 0.65g 9.75g 14%
Iron 2.05mg 0.9mg 14%
Polyunsaturated fat 1.77g 12%
Monounsaturated fat 4.6g 12%
Vitamin K 13.2µg 11%
Selenium 5.4µg 10%
Sodium 8mg 239mg 10%
Magnesium 50mg 14mg 9%
Saturated fat 1.988g 9%
Vitamin B5 0.452mg 9%
Copper 0.226mg 0.148mg 9%
Cholesterol 0mg 26mg 9%
Vitamin B2 0.033mg 0.124mg 7%
Choline 37.5mg 7%
Calories 101kcal 243kcal 7%
Zinc 1.11mg 0.39mg 7%
Phosphorus 120mg 81mg 6%
Carbs 19.86g 34.83g 5%
Vitamin E 0.76mg 5%
Fiber 2.8g 1.8g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B6 0.097mg 0.063mg 3%
Calcium 49mg 64mg 2%
Potassium 107mg 167mg 2%
Folate 18µg 26µg 2%
Vitamin B3 0.909mg 1.107mg 1%
Vitamin D 0.1µg 1%
Vitamin B1 0.183mg 0.177mg 1%
Protein 3.87g 3.9g 0%
Net carbs 17.06g 33.03g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.041mg 0.048mg 0%
Threonine 0.149mg 0.154mg 0%
Isoleucine 0.146mg 0.158mg 0%
Leucine 0.311mg 0.297mg 0%
Lysine 0.109mg 0.192mg 0%
Methionine 0.125mg 0.249mg 0%
Phenylalanine 0.203mg 0.175mg 0%
Valine 0.2mg 0.211mg 0%
Histidine 0.088mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Teff
32%
Pumpkin pie
Minerals Daily Need Coverage Score
67%
Teff
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 1.988g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.