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Teff vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between Teff and Pumpkin seeds?

  • Teff is richer in Manganese, and Vitamin B1, yet Pumpkin seeds are richer in Zinc, Fiber, Copper, Magnesium, Potassium, and Iron.
  • Teff's daily need coverage for Manganese is 103% higher.
  • Teff has 5 times more Vitamin B1 than Pumpkin seeds. Teff has 0.183mg of Vitamin B1, while Pumpkin seeds have 0.034mg.

We used Teff, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Teff vs Pumpkin seeds 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
3
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +476.6%
Contains more MagnesiumMagnesium +424%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +758.9%
Contains more IronIron +61.5%
Contains more CopperCopper +205.3%
Contains more ZincZinc +827.9%
~equal in Selenium ~µg

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
4
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% 0.12% 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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +438.2%
Contains more Vitamin B3Vitamin B3 +217.8%
Contains more Vitamin B6Vitamin B6 +162.2%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin B2Vitamin B2 +57.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1565.1%
Contains more ProteinProtein +379.3%
Contains more FatsFats +2884.6%
Contains more CarbsCarbs +170.6%
Contains more OtherOther +450.7%

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 seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Pumpkin seeds Opinion
Calories 101kcal 446kcal Pumpkin seeds
Protein 3.87g 18.55g Pumpkin seeds
Fats 0.65g 19.4g Pumpkin seeds
Vitamin C 0.3mg Pumpkin seeds
Net carbs 17.06g 35.35g Pumpkin seeds
Carbs 19.86g 53.75g Pumpkin seeds
Magnesium 50mg 262mg Pumpkin seeds
Calcium 49mg 55mg Pumpkin seeds
Potassium 107mg 919mg Pumpkin seeds
Iron 2.05mg 3.31mg Pumpkin seeds
Fiber 2.8g 18.4g Pumpkin seeds
Copper 0.226mg 0.69mg Pumpkin seeds
Zinc 1.11mg 10.3mg Pumpkin seeds
Phosphorus 120mg 92mg Teff
Sodium 8mg 18mg Teff
Vitamin A 2IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Manganese 2.86mg 0.496mg Teff
Vitamin B1 0.183mg 0.034mg Teff
Vitamin B2 0.033mg 0.052mg Pumpkin seeds
Vitamin B3 0.909mg 0.286mg Teff
Vitamin B5 0.056mg Pumpkin seeds
Vitamin B6 0.097mg 0.037mg Teff
Folate 18µg 9µg Teff
Saturated Fat 3.67g Teff
Monounsaturated Fat 6.032g Pumpkin seeds
Polyunsaturated fat 8.844g Pumpkin seeds
Tryptophan 0.041mg 0.326mg Pumpkin seeds
Threonine 0.149mg 0.683mg Pumpkin seeds
Isoleucine 0.146mg 0.956mg Pumpkin seeds
Leucine 0.311mg 1.572mg Pumpkin seeds
Lysine 0.109mg 1.386mg Pumpkin seeds
Methionine 0.125mg 0.417mg Pumpkin seeds
Phenylalanine 0.203mg 0.924mg Pumpkin seeds
Valine 0.2mg 1.491mg Pumpkin seeds
Histidine 0.088mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
67%
Teff
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.67g)
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 richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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 seeds - 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.