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  6. Lentil vs. Teff

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Teff
Teff
9
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +411.1%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +129.1%
Contains more CopperCopper +222.7%
Contains more ZincZinc +185.8%
Contains more PhosphorusPhosphorus +138.3%
Contains more ManganeseManganese +1770.4%
Contains more SeleniumSelenium +57.1%

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.
Lentil
Lentil
3
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Teff
Teff
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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +269.9%
Contains more Vitamin B3Vitamin B3 +217.3%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin KVitamin K +11.8%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lentil Teff DV% diff.
Manganese 0.494mg 9.24mg 380%
Copper 0.251mg 0.81mg 62%
Iron 3.33mg 7.63mg 54%
Folate 181µg 45%
Phosphorus 180mg 429mg 36%
Magnesium 36mg 184mg 35%
Vitamin B6 0.178mg 0.482mg 23%
Zinc 1.27mg 3.63mg 21%
Carbs 20.13g 73.13g 18%
Vitamin B1 0.169mg 0.39mg 18%
Calcium 19mg 180mg 16%
Starch 36.56g 15%
Vitamin B2 0.073mg 0.27mg 15%
Vitamin B3 1.06mg 3.363mg 14%
Calories 116kcal 367kcal 13%
Protein 9.02g 13.3g 9%
Vitamin B5 0.638mg 0.942mg 6%
Polyunsaturated fat 0.175g 1.071g 6%
Choline 32.7mg 13.1mg 4%
Fats 0.38g 2.38g 3%
Selenium 2.8µg 4.4µg 3%
Vitamin C 1.5mg 2%
Potassium 369mg 427mg 2%
Saturated fat 0.053g 0.449g 2%
Monounsaturated fat 0.064g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 7.8g 3.6g N/A
Calories per 10 g protein 129kcal 276kcal N/A
Weight per 100 calories 86g 27g N/A
Unsaturated / Saturated Fat ratio 4.5 3.7 N/A
Net carbs 12.23g 65.13g N/A
Sugar 1.8g 1.84g N/A
Fiber 7.9g 8g 0%
Sodium 2mg 12mg 0%
Vitamin E 0.11mg 0.08mg 0%
Vitamin K 1.7µg 1.9µg 0%
Tryptophan 0.081mg 0.139mg 0%
Threonine 0.323mg 0.51mg 0%
Isoleucine 0.39mg 0.501mg 0%
Leucine 0.654mg 1.068mg 0%
Lysine 0.63mg 0.376mg 0%
Methionine 0.077mg 0.428mg 0%
Phenylalanine 0.445mg 0.698mg 0%
Valine 0.448mg 0.686mg 0%
Histidine 0.254mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Teff
Teff
4
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 WaterWater +689.6%
Contains more ProteinProtein +47.5%
Contains more FatsFats +526.3%
Contains more CarbsCarbs +263.3%
Contains more OtherOther +185.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Teff
Teff
2
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 less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +820.3%
Contains more Poly. FatPolyunsaturated fat +512%

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. 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.