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Teff vs. Lambsquarters — In-Depth Nutrition Comparison

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What are the differences between Teff and Lambsquarters?

  • Teff is higher in Manganese, Iron, Phosphorus, and Zinc, yet Lambsquarters are higher in Vitamin A RAE, Vitamin B2, Calcium, Vitamin B6, Potassium, and Copper.
  • Teff's daily need coverage for Manganese is 90% more.
  • Teff has 3 times more Zinc than Lambsquarters. While Teff has 1.11mg of Zinc, Lambsquarters have only 0.44mg.

We used Teff, cooked and Lambsquarters, raw types in this article.

Infographic

Teff vs Lambsquarters 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more MagnesiumMagnesium +47.1%
Contains more IronIron +70.8%
Contains more ZincZinc +152.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +265.7%
Contains more CalciumCalcium +530.6%
Contains more PotassiumPotassium +322.4%
Contains more CopperCopper +29.6%

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
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 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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 267% 696% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin AVitamin A +579900%
Contains more Vitamin B2Vitamin B2 +1233.3%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B6Vitamin B6 +182.5%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
1
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more CarbsCarbs +172.1%
Contains more FatsFats +23.1%
Contains more WaterWater +12.5%
Contains more OtherOther +392.8%
~equal in Protein ~4.2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Lambsquarters Opinion
Calories 101kcal 43kcal Teff
Protein 3.87g 4.2g Lambsquarters
Fats 0.65g 0.8g Lambsquarters
Vitamin C 80mg Lambsquarters
Net carbs 17.06g 3.3g Teff
Carbs 19.86g 7.3g Teff
Magnesium 50mg 34mg Teff
Calcium 49mg 309mg Lambsquarters
Potassium 107mg 452mg Lambsquarters
Iron 2.05mg 1.2mg Teff
Fiber 2.8g 4g Lambsquarters
Copper 0.226mg 0.293mg Lambsquarters
Zinc 1.11mg 0.44mg Teff
Phosphorus 120mg 72mg Teff
Sodium 8mg 43mg Teff
Vitamin A 2IU 11600IU Lambsquarters
Vitamin A RAE 0µg 580µg Lambsquarters
Manganese 2.86mg 0.782mg Teff
Selenium 0.9µg Lambsquarters
Vitamin B1 0.183mg 0.16mg Teff
Vitamin B2 0.033mg 0.44mg Lambsquarters
Vitamin B3 0.909mg 1.2mg Lambsquarters
Vitamin B5 0.092mg Lambsquarters
Vitamin B6 0.097mg 0.274mg Lambsquarters
Folate 18µg 30µg Lambsquarters
Saturated Fat 0.059g Teff
Monounsaturated Fat 0.15g Lambsquarters
Polyunsaturated fat 0.351g Lambsquarters
Tryptophan 0.041mg 0.038mg Teff
Threonine 0.149mg 0.163mg Lambsquarters
Isoleucine 0.146mg 0.253mg Lambsquarters
Leucine 0.311mg 0.35mg Lambsquarters
Lysine 0.109mg 0.354mg Lambsquarters
Methionine 0.125mg 0.049mg Teff
Phenylalanine 0.203mg 0.166mg Teff
Valine 0.2mg 0.226mg Lambsquarters
Histidine 0.088mg 0.116mg Lambsquarters

Which food is preferable for your diet?

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

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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
8%
Teff
94%
Lambsquarters
Minerals Daily Need Coverage Score
67%
Teff
45%
Lambsquarters

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Lambsquarters
Lambsquarters is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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/168918/nutrients
  2. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.