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  6. Teff vs. Lentil

Teff vs. Lentil — In-Depth Nutrition Comparison

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Important differences between teff and lentil

  • 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.
  • Teff contains 9 times more calcium than lentil. Teff contains 180mg of calcium, while lentil contains 19mg.

The food varieties used in the comparison are Teff, uncooked 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
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%
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%
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%
Contains less SodiumSodium -83.3%

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
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%
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%
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%
Contains more Vitamin EVitamin E +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +47.5%
Contains more FatsFats +526.3%
Contains more CarbsCarbs +263.3%
Contains more OtherOther +185.5%
Contains more WaterWater +689.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +820.3%
Contains more Poly. FatPolyunsaturated fat +512%
Contains less Sat. FatSaturated fat -88.2%

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/169747/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.