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Lentil vs Teff - In-Depth Nutrition Comparison

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Important differences between Lentil and Teff

  • Teff has more Manganese, Copper, Iron, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B1, Calcium, and Vitamin B2 than Lentil.
  • Teff's daily need coverage for Manganese is 380% more.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Teff, uncooked.

Infographic

Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
1
:
7
Teff
Contains less Sodium -83.3%
Contains more Calcium +847.4%
Contains more Iron +129.1%
Contains more Magnesium +411.1%
Contains more Phosphorus +138.3%
Contains more Potassium +15.7%
Contains more Zinc +185.8%
Contains more Copper +222.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Contains less Sodium -83.3%
Contains more Calcium +847.4%
Contains more Iron +129.1%
Contains more Magnesium +411.1%
Contains more Phosphorus +138.3%
Contains more Potassium +15.7%
Contains more Zinc +185.8%
Contains more Copper +222.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
5
:
7
Teff
Contains more Vitamin E +37.5%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +269.9%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +170.8%
Contains more Vitamin K +11.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin E +37.5%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +269.9%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +170.8%
Contains more Vitamin K +11.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Teff
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Teff Opinion
Net carbs 12.23g 65.13g Teff
Protein 9.02g 13.3g Teff
Fats 0.38g 2.38g Teff
Carbs 20.13g 73.13g Teff
Calories 116kcal 367kcal Teff
Starch g 36.56g Teff
Fructose g 0.47g Teff
Sugar 1.8g 1.84g Lentil
Fiber 7.9g 8g Teff
Calcium 19mg 180mg Teff
Iron 3.33mg 7.63mg Teff
Magnesium 36mg 184mg Teff
Phosphorus 180mg 429mg Teff
Potassium 369mg 427mg Teff
Sodium 2mg 12mg Lentil
Zinc 1.27mg 3.63mg Teff
Copper 0.251mg 0.81mg Teff
Vitamin A 8IU 9IU Teff
Vitamin E 0.11mg 0.08mg Lentil
Vitamin D 0IU IU Lentil
Vitamin D 0µg µg Lentil
Vitamin C 1.5mg mg Lentil
Vitamin B1 0.169mg 0.39mg Teff
Vitamin B2 0.073mg 0.27mg Teff
Vitamin B3 1.06mg 3.363mg Teff
Vitamin B5 0.638mg 0.942mg Teff
Vitamin B6 0.178mg 0.482mg Teff
Folate 181µg µg Lentil
Vitamin B12 0µg µg Lentil
Vitamin K 1.7µg 1.9µg Teff
Tryptophan 0.081mg 0.139mg Teff
Threonine 0.323mg 0.51mg Teff
Isoleucine 0.39mg 0.501mg Teff
Leucine 0.654mg 1.068mg Teff
Lysine 0.63mg 0.376mg Lentil
Methionine 0.077mg 0.428mg Teff
Phenylalanine 0.445mg 0.698mg Teff
Valine 0.448mg 0.686mg Teff
Histidine 0.254mg 0.301mg Teff
Cholesterol 0mg mg Teff
Trans Fat 0g g Teff
Saturated Fat 0.053g 0.449g Lentil
Monounsaturated Fat 0.064g 0.589g Teff
Polyunsaturated fat 0.175g 1.071g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
33
Teff
Mineral Summary Score
48
Lentil
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
80%
Teff
Carbohydrates
20%
Lentil
73%
Teff
Fats
2%
Lentil
11%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.396g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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