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  6. Walnut vs. Teff

Walnut vs. Teff — In-Depth Nutrition Comparison

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How are Walnut and Teff different?

  • Walnut is higher than Teff in Copper, Vitamin B6, Phosphorus, Magnesium, Manganese, Folate, Zinc, Fiber, Vitamin B1, and Iron.
  • Walnut covers your daily need of Copper 151% more than Teff.
  • Walnut contains 6 times more Vitamin B6 than Teff. Walnut contains 0.537mg of Vitamin B6, while Teff contains 0.097mg.

Nuts, walnuts, english and Teff, cooked types were used in this article.

Infographic

Walnut vs Teff 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.
Walnut
Walnut
10
:
0
Teff
Teff
Contains more Calcium +100%
Contains more Iron +42%
Contains more Magnesium +216%
Contains more Phosphorus +188.3%
Contains more Potassium +312.1%
Contains less Sodium -75%
Contains more Zinc +178.4%
Contains more Copper +601.8%
Contains more Manganese +19.4%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Calcium +100%
Contains more Iron +42%
Contains more Magnesium +216%
Contains more Phosphorus +188.3%
Contains more Potassium +312.1%
Contains less Sodium -75%
Contains more Zinc +178.4%
Contains more Copper +601.8%
Contains more Manganese +19.4%

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.
Walnut
Walnut
11
:
0
Teff
Teff
Contains more Vitamin A +900%
Contains more Vitamin B1 +86.3%
Contains more Vitamin B2 +354.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +453.6%
Contains more Folate +444.4%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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%
Contains more Vitamin A +900%
Contains more Vitamin B1 +86.3%
Contains more Vitamin B2 +354.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +453.6%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Teff
Teff
Contains more Protein +293.5%
Contains more Fats +9932.3%
Contains more Other +158%
Contains more Carbs +44.9%
Contains more Water +1741%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +293.5%
Contains more Fats +9932.3%
Contains more Other +158%
Contains more Carbs +44.9%
Contains more Water +1741%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Teff Opinion
Net carbs 7.01g 17.06g Teff
Protein 15.23g 3.87g Walnut
Fats 65.21g 0.65g Walnut
Carbs 13.71g 19.86g Teff
Calories 654kcal 101kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Teff
Fiber 6.7g 2.8g Walnut
Calcium 98mg 49mg Walnut
Iron 2.91mg 2.05mg Walnut
Magnesium 158mg 50mg Walnut
Phosphorus 346mg 120mg Walnut
Potassium 441mg 107mg Walnut
Sodium 2mg 8mg Walnut
Zinc 3.09mg 1.11mg Walnut
Copper 1.586mg 0.226mg Walnut
Manganese 3.414mg 2.86mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 2IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg Walnut
Vitamin B1 0.341mg 0.183mg Walnut
Vitamin B2 0.15mg 0.033mg Walnut
Vitamin B3 1.125mg 0.909mg Walnut
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.097mg Walnut
Folate 98µg 18µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.041mg Walnut
Threonine 0.596mg 0.149mg Walnut
Isoleucine 0.625mg 0.146mg Walnut
Leucine 1.17mg 0.311mg Walnut
Lysine 0.424mg 0.109mg Walnut
Methionine 0.236mg 0.125mg Walnut
Phenylalanine 0.711mg 0.203mg Walnut
Valine 0.753mg 0.2mg Walnut
Histidine 0.391mg 0.088mg Walnut
Saturated Fat 6.126g Teff
Monounsaturated Fat 8.933g Walnut
Polyunsaturated fat 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Teff
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
33%
Walnut
9%
Teff
Minerals Daily Need Coverage Score
152%
Walnut
67%
Teff

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 6.126g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.