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Teff vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between teff and lettuce

  • Teff has more manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B6, and fiber; however, lettuce is higher in vitamin A and vitamin K.
  • Teff covers your daily manganese needs 391% more than lettuce.
  • Lettuce contains 28 times less copper than teff. Teff contains 0.81mg of copper, while lettuce contains 0.029mg.

Food varieties used in this article are Teff, uncooked and Lettuce, green leaf, raw.

Infographic

Teff vs Lettuce 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
10
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%
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%
Contains more MagnesiumMagnesium +1315.4%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +120.1%
Contains more IronIron +787.2%
Contains more CopperCopper +2693.1%
Contains more ZincZinc +1916.7%
Contains more PhosphorusPhosphorus +1379.3%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +3596%
Contains more SeleniumSelenium +633.3%

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
5
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +237.5%
Contains more Vitamin B3Vitamin B3 +796.8%
Contains more Vitamin B5Vitamin B5 +603%
Contains more Vitamin B6Vitamin B6 +435.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin KVitamin K +6547.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +877.9%
Contains more FatsFats +1486.7%
Contains more CarbsCarbs +2448.1%
Contains more OtherOther +270.3%
Contains more WaterWater +976.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +9716.7%
Contains more Poly. FatPolyunsaturated fat +1206.1%
Contains less Sat. FatSaturated fat -95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
5
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +102.8%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.43g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Lettuce DV% diff.
Manganese 9.24mg 0.25mg 391%
Vitamin K 1.9µg 126.3µg 104%
Copper 0.81mg 0.029mg 87%
Iron 7.63mg 0.86mg 85%
Phosphorus 429mg 29mg 57%
Magnesium 184mg 13mg 41%
Vitamin A 0µg 370µg 41%
Zinc 3.63mg 0.18mg 31%
Vitamin B6 0.482mg 0.09mg 30%
Vitamin B1 0.39mg 0.07mg 27%
Fiber 8g 1.3g 27%
Protein 13.3g 1.36g 24%
Carbs 73.13g 2.87g 23%
Vitamin B3 3.363mg 0.375mg 19%
Calories 367kcal 15kcal 18%
Vitamin B5 0.942mg 0.134mg 16%
Starch 36.56g 0g 15%
Vitamin B2 0.27mg 0.08mg 15%
Calcium 180mg 36mg 14%
Vitamin C 9.2mg 10%
Folate 38µg 10%
Polyunsaturated fat 1.071g 0.082g 7%
Potassium 427mg 194mg 7%
Selenium 4.4µg 0.6µg 7%
Fats 2.38g 0.15g 3%
Saturated fat 0.449g 0.02g 2%
Vitamin E 0.08mg 0.22mg 1%
Sodium 12mg 28mg 1%
Monounsaturated fat 0.589g 0.006g 1%
Net carbs 65.13g 1.57g N/A
Sugar 1.84g 0.78g N/A
Choline 13.1mg 13.6mg 0%
Tryptophan 0.139mg 0.009mg 0%
Threonine 0.51mg 0.059mg 0%
Isoleucine 0.501mg 0.084mg 0%
Leucine 1.068mg 0.079mg 0%
Lysine 0.376mg 0.084mg 0%
Methionine 0.428mg 0.016mg 0%
Phenylalanine 0.698mg 0.055mg 0%
Valine 0.686mg 0.07mg 0%
Histidine 0.301mg 0.022mg 0%
Fructose 0.47g 0.43g 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Teff
45%
Lettuce
Minerals Daily Need Coverage Score
229%
Teff
14%
Lettuce

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 32)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.5)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.429g)
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

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.