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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, yet teff is richer in manganese, copper, iron, phosphorus, vitamin B1, magnesium, zinc, and fiber.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce has 2 times more folate than teff. Lettuce has 38µg of folate, while teff has 18µg.
  • Lettuce has a lower glycemic index than teff.

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

Infographic

Lettuce vs Teff infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +81.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +284.6%
Contains more CalciumCalcium +36.1%
Contains more IronIron +138.4%
Contains more CopperCopper +679.3%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +313.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Teff
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +142.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B3Vitamin B3 +142.4%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Teff DV% diff.
Manganese 0.25mg 2.86mg 113%
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Copper 0.029mg 0.226mg 22%
Iron 0.86mg 2.05mg 15%
Phosphorus 29mg 120mg 13%
Vitamin C 9.2mg 10%
Vitamin B1 0.07mg 0.183mg 9%
Magnesium 13mg 50mg 9%
Zinc 0.18mg 1.11mg 8%
Carbs 2.87g 19.86g 6%
Fiber 1.3g 2.8g 6%
Folate 38µg 18µg 5%
Protein 1.36g 3.87g 5%
Vitamin B2 0.08mg 0.033mg 4%
Calories 15kcal 101kcal 4%
Vitamin B3 0.375mg 0.909mg 3%
Potassium 194mg 107mg 3%
Vitamin B5 0.134mg 3%
Choline 13.6mg 2%
Sodium 28mg 8mg 1%
Fats 0.15g 0.65g 1%
Polyunsaturated fat 0.082g 1%
Vitamin E 0.22mg 1%
Fructose 0.43g 1%
Vitamin B6 0.09mg 0.097mg 1%
Calcium 36mg 49mg 1%
Selenium 0.6µg 1%
Net carbs 1.57g 17.06g N/A
Sugar 0.78g N/A
Saturated fat 0.02g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.009mg 0.041mg 0%
Threonine 0.059mg 0.149mg 0%
Isoleucine 0.084mg 0.146mg 0%
Leucine 0.079mg 0.311mg 0%
Lysine 0.084mg 0.109mg 0%
Methionine 0.016mg 0.125mg 0%
Phenylalanine 0.055mg 0.203mg 0%
Valine 0.07mg 0.2mg 0%
Histidine 0.022mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Teff
4
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 WaterWater +26.8%
Contains more ProteinProtein +184.6%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +592%
~equal in Other ~0.69g

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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.