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  6. Teff vs. Sunflower seeds

Teff vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are Teff and Sunflower seeds different?

  • Teff is higher in Manganese, however, Sunflower seeds are richer in Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Folate, Vitamin B3, Iron, and Zinc.
  • Daily need coverage for Copper from Sunflower seeds is 175% higher.

Teff, cooked and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Teff vs Sunflower 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
Teff
2
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +46.7%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +502.8%
Contains more IronIron +156.1%
Contains more CopperCopper +696.5%
Contains more ZincZinc +350.5%
Contains more PhosphorusPhosphorus +450%

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
Teff
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% 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin B1Vitamin B1 +708.7%
Contains more Vitamin B2Vitamin B2 +975.8%
Contains more Vitamin B3Vitamin B3 +816.9%
Contains more Vitamin B6Vitamin B6 +1286.6%
Contains more FolateFolate +1161.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1484.1%
Contains more ProteinProtein +437%
Contains more FatsFats +7816.9%
Contains more OtherOther +339.1%
~equal in Carbs ~20g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Sunflower seeds Opinion
Calories 101kcal 584kcal Sunflower seeds
Protein 3.87g 20.78g Sunflower seeds
Fats 0.65g 51.46g Sunflower seeds
Vitamin C 1.4mg Sunflower seeds
Net carbs 17.06g 11.4g Teff
Carbs 19.86g 20g Sunflower seeds
Magnesium 50mg 325mg Sunflower seeds
Calcium 49mg 78mg Sunflower seeds
Potassium 107mg 645mg Sunflower seeds
Iron 2.05mg 5.25mg Sunflower seeds
Sugar 2.62g Teff
Fiber 2.8g 8.6g Sunflower seeds
Copper 0.226mg 1.8mg Sunflower seeds
Zinc 1.11mg 5mg Sunflower seeds
Phosphorus 120mg 660mg Sunflower seeds
Sodium 8mg 9mg Teff
Vitamin A 2IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 2.86mg 1.95mg Teff
Selenium 53µg Sunflower seeds
Vitamin B1 0.183mg 1.48mg Sunflower seeds
Vitamin B2 0.033mg 0.355mg Sunflower seeds
Vitamin B3 0.909mg 8.335mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 0.097mg 1.345mg Sunflower seeds
Folate 18µg 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g Teff
Monounsaturated Fat 18.528g Sunflower seeds
Polyunsaturated fat 23.137g Sunflower seeds
Tryptophan 0.041mg 0.348mg Sunflower seeds
Threonine 0.149mg 0.928mg Sunflower seeds
Isoleucine 0.146mg 1.139mg Sunflower seeds
Leucine 0.311mg 1.659mg Sunflower seeds
Lysine 0.109mg 0.937mg Sunflower seeds
Methionine 0.125mg 0.494mg Sunflower seeds
Phenylalanine 0.203mg 1.169mg Sunflower seeds
Valine 0.2mg 1.315mg Sunflower seeds
Histidine 0.088mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Sunflower 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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
67%
Teff
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 4.455g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - 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.