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Teff vs Sunflower seed - In-Depth Nutrition Comparison

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How are Teff and Sunflower seed different?

  • Teff is richer in Manganese, and Iron, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3.
  • Teff covers your daily need of Manganese 317% more than Sunflower seed.

Teff, uncooked and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Teff vs Sunflower 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 +130.8%
Contains more Iron +45.3%
Contains more Magnesium +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +130.8%
Contains more Iron +45.3%
Contains more Magnesium +76.6%
Contains more Phosphorus +53.8%
Contains more Potassium +51.1%
Contains less Sodium -25%
Contains more Zinc +37.7%
Contains more Copper +122.2%

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
1
:
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%
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 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +279.5%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +179%

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 Sunflower seed
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Teff Sunflower seed Opinion
Net carbs 65.13g 11.4g Teff
Protein 13.3g 20.78g Sunflower seed
Fats 2.38g 51.46g Sunflower seed
Carbs 73.13g 20g Teff
Calories 367kcal 584kcal Sunflower seed
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 2.62g Teff
Fiber 8g 8.6g Sunflower seed
Calcium 180mg 78mg Teff
Iron 7.63mg 5.25mg Teff
Magnesium 184mg 325mg Sunflower seed
Phosphorus 429mg 660mg Sunflower seed
Potassium 427mg 645mg Sunflower seed
Sodium 12mg 9mg Sunflower seed
Zinc 3.63mg 5mg Sunflower seed
Copper 0.81mg 1.8mg Sunflower seed
Vitamin A 9IU 50IU Sunflower seed
Vitamin E 0.08mg 35.17mg Sunflower seed
Vitamin D IU 0IU Sunflower seed
Vitamin D µg 0µg Sunflower seed
Vitamin C mg 1.4mg Sunflower seed
Vitamin B1 0.39mg 1.48mg Sunflower seed
Vitamin B2 0.27mg 0.355mg Sunflower seed
Vitamin B3 3.363mg 8.335mg Sunflower seed
Vitamin B5 0.942mg 1.13mg Sunflower seed
Vitamin B6 0.482mg 1.345mg Sunflower seed
Folate µg 227µg Sunflower seed
Vitamin B12 µg 0µg Sunflower seed
Vitamin K 1.9µg 0µg Teff
Tryptophan 0.139mg 0.348mg Sunflower seed
Threonine 0.51mg 0.928mg Sunflower seed
Isoleucine 0.501mg 1.139mg Sunflower seed
Leucine 1.068mg 1.659mg Sunflower seed
Lysine 0.376mg 0.937mg Sunflower seed
Methionine 0.428mg 0.494mg Sunflower seed
Phenylalanine 0.698mg 1.169mg Sunflower seed
Valine 0.686mg 1.315mg Sunflower seed
Histidine 0.301mg 0.632mg Sunflower seed
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 4.455g Teff
Monounsaturated Fat 0.589g 18.528g Sunflower seed
Polyunsaturated fat 1.071g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sunflower 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
156
Sunflower seed
Mineral Summary Score
133
Teff
191
Sunflower 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
125%
Sunflower seed
Carbohydrates
73%
Teff
20%
Sunflower seed
Fats
11%
Teff
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.78g)
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 - 4.006g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
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

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.