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  6. Lettuce vs. Teff

Lettuce vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Teff?

  • Lettuce is richer in Vitamin A RAE, yet Teff is richer in Manganese, Copper, Iron, Phosphorus, Vitamin B1, Magnesium, Zinc, and Fiber.
  • Teff's daily need coverage for Manganese is 113% higher.

We used Lettuce, green leaf, raw and Teff, cooked types in this comparison.

Infographic

Lettuce 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.
Lettuce
Lettuce
2
:
8
Teff
Teff
Contains more Potassium +81.3%
Contains more Calcium +36.1%
Contains more Iron +138.4%
Contains more Magnesium +284.6%
Contains more Phosphorus +313.8%
Contains less Sodium -71.4%
Contains more Zinc +516.7%
Contains more Copper +679.3%
Contains more Manganese +1044%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Potassium +81.3%
Contains more Calcium +36.1%
Contains more Iron +138.4%
Contains more Magnesium +284.6%
Contains more Phosphorus +313.8%
Contains less Sodium -71.4%
Contains more Zinc +516.7%
Contains more Copper +679.3%
Contains more Manganese +1044%

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.
Lettuce
Lettuce
8
:
3
Teff
Teff
Contains more Vitamin A +370150%
Contains more Vitamin B2 +142.4%
Contains more Folate +111.1%
Contains more Vitamin B1 +161.4%
Contains more Vitamin B3 +142.4%
Equal in Vitamin B6 - 0.097
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 +370150%
Contains more Vitamin B2 +142.4%
Contains more Folate +111.1%
Contains more Vitamin B1 +161.4%
Contains more Vitamin B3 +142.4%
Equal in Vitamin B6 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Teff
Teff
Contains more Water +26.8%
Contains more Protein +184.6%
Contains more Fats +333.3%
Contains more Carbs +592%
Equal in Other - 0.69
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 Water +26.8%
Contains more Protein +184.6%
Contains more Fats +333.3%
Contains more Carbs +592%
Equal in Other - 0.69

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Teff Opinion
Net carbs 1.57g 17.06g Teff
Protein 1.36g 3.87g Teff
Fats 0.15g 0.65g Teff
Carbs 2.87g 19.86g Teff
Calories 15kcal 101kcal Teff
Fructose 0.43g Lettuce
Sugar 0.78g Teff
Fiber 1.3g 2.8g Teff
Calcium 36mg 49mg Teff
Iron 0.86mg 2.05mg Teff
Magnesium 13mg 50mg Teff
Phosphorus 29mg 120mg Teff
Potassium 194mg 107mg Lettuce
Sodium 28mg 8mg Teff
Zinc 0.18mg 1.11mg Teff
Copper 0.029mg 0.226mg Teff
Manganese 0.25mg 2.86mg Teff
Selenium 0.6µg Lettuce
Vitamin A 7405IU 2IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg Lettuce
Vitamin B1 0.07mg 0.183mg Teff
Vitamin B2 0.08mg 0.033mg Lettuce
Vitamin B3 0.375mg 0.909mg Teff
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.097mg Teff
Folate 38µg 18µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg 0.041mg Teff
Threonine 0.059mg 0.149mg Teff
Isoleucine 0.084mg 0.146mg Teff
Leucine 0.079mg 0.311mg Teff
Lysine 0.084mg 0.109mg Teff
Methionine 0.016mg 0.125mg Teff
Phenylalanine 0.055mg 0.203mg Teff
Valine 0.07mg 0.2mg Teff
Histidine 0.022mg 0.088mg Teff
Saturated Fat 0.02g Teff
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
75%
Lettuce
9%
Teff
Minerals Daily Need Coverage Score
14%
Lettuce
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Lettuce
Lettuce 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.