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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +227.3%
Contains more Iron +130.5%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%
Contains more Copper +17.4%
Contains more Magnesium +42.4%
Contains more Potassium +115.2%
Contains more Zinc +183.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +227.3%
Contains more Iron +130.5%
Contains more Phosphorus +366.3%
Contains less Sodium -33.3%
Contains more Copper +17.4%
Contains more Magnesium +42.4%
Contains more Potassium +115.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Teff Pumpkin seed Opinion
Net carbs 65.13g 35.35g Teff
Protein 13.3g 18.55g Pumpkin seed
Fats 2.38g 19.4g Pumpkin seed
Carbs 73.13g 53.75g Teff
Calories 367kcal 446kcal Pumpkin seed
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g g Pumpkin seed
Fiber 8g 18.4g Pumpkin seed
Calcium 180mg 55mg Teff
Iron 7.63mg 3.31mg Teff
Magnesium 184mg 262mg Pumpkin seed
Phosphorus 429mg 92mg Teff
Potassium 427mg 919mg Pumpkin seed
Sodium 12mg 18mg Teff
Zinc 3.63mg 10.3mg Pumpkin seed
Copper 0.81mg 0.69mg Teff
Vitamin A 9IU 62IU Pumpkin seed
Vitamin E 0.08mg mg Teff
Vitamin D IU 0IU Pumpkin seed
Vitamin D µg 0µg Pumpkin seed
Vitamin C mg 0.3mg Pumpkin seed
Vitamin B1 0.39mg 0.034mg Teff
Vitamin B2 0.27mg 0.052mg Teff
Vitamin B3 3.363mg 0.286mg Teff
Vitamin B5 0.942mg 0.056mg Teff
Vitamin B6 0.482mg 0.037mg Teff
Folate µg 9µg Pumpkin seed
Vitamin B12 µg 0µg Pumpkin seed
Vitamin K 1.9µg µg Teff
Tryptophan 0.139mg 0.326mg Pumpkin seed
Threonine 0.51mg 0.683mg Pumpkin seed
Isoleucine 0.501mg 0.956mg Pumpkin seed
Leucine 1.068mg 1.572mg Pumpkin seed
Lysine 0.376mg 1.386mg Pumpkin seed
Methionine 0.428mg 0.417mg Teff
Phenylalanine 0.698mg 0.924mg Pumpkin seed
Valine 0.686mg 1.491mg Pumpkin seed
Histidine 0.301mg 0.515mg Pumpkin seed
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 3.67g Teff
Monounsaturated Fat 0.589g 6.032g Pumpkin seed
Polyunsaturated fat 1.071g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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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

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
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.

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.