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Teff vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Teff and Pumpkin seed

  • Teff has more Manganese, Iron, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, and Vitamin B5, however Pumpkin seed is higher in Zinc, Fiber, and Magnesium.
  • Teff covers your daily Manganese needs 380% more than Pumpkin seed.
  • Pumpkin seed contains 17 times less Vitamin B5 than Teff. Teff contains 0.942mg of Vitamin B5, while Pumpkin seed contains 0.056mg.

Food varieties used in this article are Teff, uncooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Teff vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
5
:
Contains more Iron +130.5%
Contains more Calcium +227.3%
Contains more Copper +17.4%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%
Contains more Potassium +115.2%
Contains more Magnesium +42.4%
Contains more Zinc +183.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +130.5%
Contains more Calcium +227.3%
Contains more Copper +17.4%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%
Contains more Potassium +115.2%
Contains more Magnesium +42.4%
Contains more Zinc +183.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1075.9%
Contains more Vitamin B5 +1582.1%
Contains more Vitamin B6 +1202.7%
Contains more Vitamin A +588.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +1047.1%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +1075.9%
Contains more Vitamin B5 +1582.1%
Contains more Vitamin B6 +1202.7%
Contains more Vitamin A +588.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
4
Pumpkin seed
Mineral Summary Score
133
Teff
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
111%
Pumpkin seed
Carbohydrates
73%
Teff
54%
Pumpkin seed
Fats
11%
Teff
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Pumpkin seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.221g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 57)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.84g)
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.
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.

All nutrients comparison - raw data values

Nutrient Teff Pumpkin seed Opinion
Calories 367 446 Pumpkin seed
Protein 13.3 18.55 Pumpkin seed
Fats 2.38 19.4 Pumpkin seed
Vitamin C 0.3 Pumpkin seed
Carbs 73.13 53.75 Teff
Cholesterol 0 Teff
Vitamin D 0 Pumpkin seed
Iron 7.63 3.31 Teff
Calcium 180 55 Teff
Potassium 427 919 Pumpkin seed
Magnesium 184 262 Pumpkin seed
Sugar 1.84 Pumpkin seed
Fiber 8 18.4 Pumpkin seed
Copper 0.81 0.69 Teff
Zinc 3.63 10.3 Pumpkin seed
Starch 36.56 Teff
Phosphorus 429 92 Teff
Sodium 12 18 Teff
Vitamin A 9 62 Pumpkin seed
Vitamin E 0.08 Teff
Vitamin D 0 Pumpkin seed
Vitamin B1 0.39 0.034 Teff
Vitamin B2 0.27 0.052 Teff
Vitamin B3 3.363 0.286 Teff
Vitamin B5 0.942 0.056 Teff
Vitamin B6 0.482 0.037 Teff
Vitamin B12 0 Pumpkin seed
Vitamin K 1.9 Teff
Folate 9 Pumpkin seed
Trans Fat
Saturated Fat 0.449 3.67 Teff
Monounsaturated Fat 0.589 6.032 Pumpkin seed
Polyunsaturated fat 1.071 8.844 Pumpkin seed
Tryptophan 0.139 0.326 Pumpkin seed
Threonine 0.51 0.683 Pumpkin seed
Isoleucine 0.501 0.956 Pumpkin seed
Leucine 1.068 1.572 Pumpkin seed
Lysine 0.376 1.386 Pumpkin seed
Methionine 0.428 0.417 Teff
Phenylalanine 0.698 0.924 Pumpkin seed
Valine 0.686 1.491 Pumpkin seed
Histidine 0.301 0.515 Pumpkin seed
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.