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  6. Teff vs. Lentil

Teff vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between Teff and Lentil

  • Teff has more Manganese, while Lentil has more Folate, Fiber, Iron, Phosphorus, Potassium, and Vitamin B6.
  • Teff covers your daily need of Manganese 103% more than Lentil.
  • Teff contains 3 times more Calcium than Lentil. While Teff contains 49mg of Calcium, Lentil contains only 19mg.

These are the specific foods used in this comparison Teff, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Teff vs Lentil 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
3
:
7
Lentil
Lentil
Contains more Calcium +157.9%
Contains more Magnesium +38.9%
Contains more Manganese +478.9%
Contains more Iron +62.4%
Contains more Phosphorus +50%
Contains more Potassium +244.9%
Contains less Sodium -75%
Contains more Zinc +14.4%
Contains more Copper +11.1%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +157.9%
Contains more Magnesium +38.9%
Contains more Manganese +478.9%
Contains more Iron +62.4%
Contains more Phosphorus +50%
Contains more Potassium +244.9%
Contains less Sodium -75%
Contains more Zinc +14.4%
Contains more Copper +11.1%

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
1
:
10
Lentil
Lentil
Contains more Vitamin A +300%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B6 +83.5%
Contains more Folate +905.6%
Equal in Vitamin B1 - 0.169
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +300%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +16.6%
Contains more Vitamin B6 +83.5%
Contains more Folate +905.6%
Equal in Vitamin B1 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Lentil
Lentil
Contains more Fats +71.1%
Contains more Protein +133.1%
Contains more Other +20.3%
Equal in Carbs - 20.13
Equal in Water - 69.64
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +71.1%
Contains more Protein +133.1%
Contains more Other +20.3%
Equal in Carbs - 20.13
Equal in Water - 69.64

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Lentil Opinion
Net carbs 17.06g 12.23g Teff
Protein 3.87g 9.02g Lentil
Fats 0.65g 0.38g Teff
Carbs 19.86g 20.13g Lentil
Calories 101kcal 116kcal Lentil
Sugar 1.8g Teff
Fiber 2.8g 7.9g Lentil
Calcium 49mg 19mg Teff
Iron 2.05mg 3.33mg Lentil
Magnesium 50mg 36mg Teff
Phosphorus 120mg 180mg Lentil
Potassium 107mg 369mg Lentil
Sodium 8mg 2mg Lentil
Zinc 1.11mg 1.27mg Lentil
Copper 0.226mg 0.251mg Lentil
Manganese 2.86mg 0.494mg Teff
Selenium 2.8µg Lentil
Vitamin A 2IU 8IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg Lentil
Vitamin B1 0.183mg 0.169mg Teff
Vitamin B2 0.033mg 0.073mg Lentil
Vitamin B3 0.909mg 1.06mg Lentil
Vitamin B5 0.638mg Lentil
Vitamin B6 0.097mg 0.178mg Lentil
Folate 18µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.041mg 0.081mg Lentil
Threonine 0.149mg 0.323mg Lentil
Isoleucine 0.146mg 0.39mg Lentil
Leucine 0.311mg 0.654mg Lentil
Lysine 0.109mg 0.63mg Lentil
Methionine 0.125mg 0.077mg Teff
Phenylalanine 0.203mg 0.445mg Lentil
Valine 0.2mg 0.448mg Lentil
Histidine 0.088mg 0.254mg Lentil
Saturated Fat 0.053g Teff
Monounsaturated Fat 0.064g Lentil
Polyunsaturated fat 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lentil
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
26%
Lentil
Minerals Daily Need Coverage Score
67%
Teff
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.