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  6. Teff vs. Sunflower seed

Teff vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Teff and Sunflower seed different?

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

Teff, cooked and Seeds, sunflower seed kernels, dried are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
2
:
8
Sunflower seed
Sunflower seed
Contains less Sodium -11.1%
Contains more Manganese +46.7%
Contains more Calcium +59.2%
Contains more Iron +156.1%
Contains more Magnesium +550%
Contains more Phosphorus +450%
Contains more Potassium +502.8%
Contains more Zinc +350.5%
Contains more Copper +696.5%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -11.1%
Contains more Manganese +46.7%
Contains more Calcium +59.2%
Contains more Iron +156.1%
Contains more Magnesium +550%
Contains more Phosphorus +450%
Contains more Potassium +502.8%
Contains more Zinc +350.5%
Contains more Copper +696.5%

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
:
11
Sunflower seed
Sunflower seed
Contains more Vitamin A +2400%
Contains more Vitamin B1 +708.7%
Contains more Vitamin B2 +975.8%
Contains more Vitamin B3 +816.9%
Contains more Vitamin B6 +1286.6%
Contains more Folate +1161.1%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Sunflower seed
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 A +2400%
Contains more Vitamin B1 +708.7%
Contains more Vitamin B2 +975.8%
Contains more Vitamin B3 +816.9%
Contains more Vitamin B6 +1286.6%
Contains more Folate +1161.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1484.1%
Contains more Protein +437%
Contains more Fats +7816.9%
Contains more Other +339.1%
Equal in Carbs - 20
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Sunflower seed
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 Water +1484.1%
Contains more Protein +437%
Contains more Fats +7816.9%
Contains more Other +339.1%
Equal in Carbs - 20

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 seed
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 seed Opinion
Net carbs 17.06g 11.4g Teff
Protein 3.87g 20.78g Sunflower seed
Fats 0.65g 51.46g Sunflower seed
Carbs 19.86g 20g Sunflower seed
Calories 101kcal 584kcal Sunflower seed
Sugar 2.62g Teff
Fiber 2.8g 8.6g Sunflower seed
Calcium 49mg 78mg Sunflower seed
Iron 2.05mg 5.25mg Sunflower seed
Magnesium 50mg 325mg Sunflower seed
Phosphorus 120mg 660mg Sunflower seed
Potassium 107mg 645mg Sunflower seed
Sodium 8mg 9mg Teff
Zinc 1.11mg 5mg Sunflower seed
Copper 0.226mg 1.8mg Sunflower seed
Manganese 2.86mg 1.95mg Teff
Selenium 53µg Sunflower seed
Vitamin A 2IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg Sunflower seed
Vitamin B1 0.183mg 1.48mg Sunflower seed
Vitamin B2 0.033mg 0.355mg Sunflower seed
Vitamin B3 0.909mg 8.335mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 0.097mg 1.345mg Sunflower seed
Folate 18µg 227µg Sunflower seed
Tryptophan 0.041mg 0.348mg Sunflower seed
Threonine 0.149mg 0.928mg Sunflower seed
Isoleucine 0.146mg 1.139mg Sunflower seed
Leucine 0.311mg 1.659mg Sunflower seed
Lysine 0.109mg 0.937mg Sunflower seed
Methionine 0.125mg 0.494mg Sunflower seed
Phenylalanine 0.203mg 1.169mg Sunflower seed
Valine 0.2mg 1.315mg Sunflower seed
Histidine 0.088mg 0.632mg Sunflower seed
Saturated Fat 4.455g Teff
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g Sunflower seed
Polyunsaturated fat 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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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
9%
Teff
156%
Sunflower seed
Minerals Daily Need Coverage Score
67%
Teff
207%
Sunflower seed

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 seed
Sunflower seed is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 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.