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  6. Walnut vs. Teff

Walnut vs. Teff — In-Depth Nutrition Comparison

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What are the differences between walnut and teff?

  • Walnut is higher in fats and copper, yet teff is higher in manganese, iron, carbs, vitamin B3, phosphorus, vitamin B2, and calcium.
  • Teff's daily need coverage for manganese is 253% more.
  • Walnut has 27 times more fats than teff. While walnut has 65.21g of fats, teff has only 2.38g.
  • The amount of saturated fat in teff is lower.

We used Nuts, walnuts, english and Teff, uncooked types in this article.

Infographic

Walnut vs Teff infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Teff
Teff
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more CopperCopper +95.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +11.4%
Contains more MagnesiumMagnesium +16.5%
Contains more CalciumCalcium +83.7%
Contains more IronIron +162.2%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +170.7%
~equal in Potassium ~427mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Walnut
Walnut
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Teff
Teff
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +198.9%
Contains more Vitamin B5Vitamin B5 +65.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Walnut Teff DV% diff.
Polyunsaturated fat 47.174g 1.071g 307%
Manganese 3.414mg 9.24mg 253%
Fats 65.21g 2.38g 97%
Copper 1.586mg 0.81mg 86%
Iron 2.91mg 7.63mg 59%
Saturated fat 6.126g 0.449g 26%
Folate 98µg 25%
Monounsaturated fat 8.933g 0.589g 21%
Carbs 13.71g 73.13g 20%
Starch 0.06g 36.56g 15%
Calories 654kcal 367kcal 14%
Vitamin B3 1.125mg 3.363mg 14%
Phosphorus 346mg 429mg 12%
Vitamin B2 0.15mg 0.27mg 9%
Calcium 98mg 180mg 8%
Omega-3 (ALA) 0.135g 8%
Vitamin B5 0.57mg 0.942mg 7%
Magnesium 158mg 184mg 6%
Fiber 6.7g 8g 5%
Zinc 3.09mg 3.63mg 5%
Choline 39.2mg 13.1mg 5%
Protein 15.23g 13.3g 4%
Vitamin E 0.7mg 0.08mg 4%
Vitamin B1 0.341mg 0.39mg 4%
Vitamin B6 0.537mg 0.482mg 4%
Vitamin C 1.3mg 1%
Selenium 4.9µg 4.4µg 1%
Vitamin K 2.7µg 1.9µg 1%
Protein per 100 calories 2.3g 3.6g N/A
Calories per 10 g protein 429kcal 276kcal N/A
Weight per 100 calories 15g 27g N/A
Unsaturated / Saturated Fat ratio 9.2 3.7 N/A
Net carbs 7.01g 65.13g N/A
Potassium 441mg 427mg 0%
Sugar 2.61g 1.84g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.139mg 0%
Threonine 0.596mg 0.51mg 0%
Isoleucine 0.625mg 0.501mg 0%
Leucine 1.17mg 1.068mg 0%
Lysine 0.424mg 0.376mg 0%
Methionine 0.236mg 0.428mg 0%
Phenylalanine 0.711mg 0.698mg 0%
Valine 0.753mg 0.686mg 0%
Histidine 0.391mg 0.301mg 0%
Fructose 0.09g 0.47g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
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
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +2639.9%
Contains more CarbsCarbs +433.4%
Contains more WaterWater +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1416.6%
Contains more Poly. FatPolyunsaturated fat +4304.7%
Contains less Sat. FatSaturated fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Teff
Teff
4
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +291.9%
Contains more StarchStarch +60833.3%
Contains more GlucoseGlucose +812.5%
Contains more FructoseFructose +422.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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/169747/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.