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 for sunflower seeds is 175% higher.
- Sunflower seeds have a lower glycemic index (20) than teff (57).
Teff, cooked and Seeds, sunflower seed kernels, dried are the varieties used in this article.
Infographic
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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.
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.226mg | 1.8mg | 175% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.183mg | 1.48mg | 108% |
| Selenium | 53µg | 96% | |
| Vitamin B6 | 0.097mg | 1.345mg | 96% |
| Fats | 0.65g | 51.46g | 78% |
| Phosphorus | 120mg | 660mg | 77% |
| Magnesium | 50mg | 325mg | 65% |
| Folate | 18µg | 227µg | 52% |
| Vitamin B3 | 0.909mg | 8.335mg | 46% |
| Monounsaturated fat | 18.528g | 46% | |
| Iron | 2.05mg | 5.25mg | 40% |
| Manganese | 2.86mg | 1.95mg | 40% |
| Zinc | 1.11mg | 5mg | 35% |
| Protein | 3.87g | 20.78g | 34% |
| Vitamin B2 | 0.033mg | 0.355mg | 25% |
| Calories | 101kcal | 584kcal | 24% |
| Fiber | 2.8g | 8.6g | 23% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Potassium | 107mg | 645mg | 16% |
| Choline | 55.1mg | 10% | |
| Calcium | 49mg | 78mg | 3% |
| Vitamin C | 1.4mg | 2% | |
| Carbs | 19.86g | 20g | 0% |
| Net carbs | 17.06g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 8mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.041mg | 0.348mg | 0% |
| Threonine | 0.149mg | 0.928mg | 0% |
| Isoleucine | 0.146mg | 1.139mg | 0% |
| Leucine | 0.311mg | 1.659mg | 0% |
| Lysine | 0.109mg | 0.937mg | 0% |
| Methionine | 0.125mg | 0.494mg | 0% |
| Phenylalanine | 0.203mg | 1.169mg | 0% |
| Valine | 0.2mg | 1.315mg | 0% |
| Histidine | 0.088mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
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
