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  6. Teff vs. Lettuce

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 K, and Vitamin A RAE.
  • 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
Teff
10
:
0
Lettuce
Lettuce
Contains more Calcium +400%
Contains more Iron +787.2%
Contains more Magnesium +1315.4%
Contains more Phosphorus +1379.3%
Contains more Potassium +120.1%
Contains less Sodium -57.1%
Contains more Zinc +1916.7%
Contains more Copper +2693.1%
Contains more Manganese +3596%
Contains more Selenium +633.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +400%
Contains more Iron +787.2%
Contains more Magnesium +1315.4%
Contains more Phosphorus +1379.3%
Contains more Potassium +120.1%
Contains less Sodium -57.1%
Contains more Zinc +1916.7%
Contains more Copper +2693.1%
Contains more Manganese +3596%
Contains more Selenium +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
Teff
5
:
7
Lettuce
Lettuce
Contains more Vitamin B1 +457.1%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +796.8%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +435.6%
Contains more Vitamin A +82177.8%
Contains more Vitamin E +175%
Contains more Vitamin K +6547.4%
Teff
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B1 +457.1%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +796.8%
Contains more Vitamin B5 +603%
Contains more Vitamin B6 +435.6%
Contains more Vitamin A +82177.8%
Contains more Vitamin E +175%
Contains more Vitamin K +6547.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Lettuce
Lettuce
Contains more Protein +877.9%
Contains more Fats +1486.7%
Contains more Carbs +2448.1%
Contains more Other +270.3%
Contains more Water +976.9%
Teff
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
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +877.9%
Contains more Fats +1486.7%
Contains more Carbs +2448.1%
Contains more Other +270.3%
Contains more Water +976.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +9716.7%
Contains more Polyunsaturated fat +1206.1%
Contains less Saturated Fat -95.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +9716.7%
Contains more Polyunsaturated fat +1206.1%
Contains less Saturated Fat -95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
5
:
0
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +102.8%
Contains more Maltose +∞%
Equal in Fructose - 0.43
Teff
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
Lettuce
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +102.8%
Contains more Maltose +∞%
Equal in Fructose - 0.43

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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 65.13g 1.57g Teff
Protein 13.3g 1.36g Teff
Fats 2.38g 0.15g Teff
Carbs 73.13g 2.87g Teff
Calories 367kcal 15kcal Teff
Starch 36.56g 0g Teff
Fructose 0.47g 0.43g Teff
Sugar 1.84g 0.78g Lettuce
Fiber 8g 1.3g Teff
Calcium 180mg 36mg Teff
Iron 7.63mg 0.86mg Teff
Magnesium 184mg 13mg Teff
Phosphorus 429mg 29mg Teff
Potassium 427mg 194mg Teff
Sodium 12mg 28mg Teff
Zinc 3.63mg 0.18mg Teff
Copper 0.81mg 0.029mg Teff
Manganese 9.24mg 0.25mg Teff
Selenium 4.4µg 0.6µg Teff
Vitamin A 9IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.08mg 0.22mg Lettuce
Vitamin C 9.2mg Lettuce
Vitamin B1 0.39mg 0.07mg Teff
Vitamin B2 0.27mg 0.08mg Teff
Vitamin B3 3.363mg 0.375mg Teff
Vitamin B5 0.942mg 0.134mg Teff
Vitamin B6 0.482mg 0.09mg Teff
Folate 38µg Lettuce
Vitamin K 1.9µg 126.3µg Lettuce
Tryptophan 0.139mg 0.009mg Teff
Threonine 0.51mg 0.059mg Teff
Isoleucine 0.501mg 0.084mg Teff
Leucine 1.068mg 0.079mg Teff
Lysine 0.376mg 0.084mg Teff
Methionine 0.428mg 0.016mg Teff
Phenylalanine 0.698mg 0.055mg Teff
Valine 0.686mg 0.07mg Teff
Histidine 0.301mg 0.022mg Teff
Saturated Fat 0.449g 0.02g Lettuce
Monounsaturated Fat 0.589g 0.006g Teff
Polyunsaturated fat 1.071g 0.082g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Teff
75%
Lettuce
Minerals Daily Need Coverage Score
229%
Teff
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
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.