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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
1
Lentil
Contains more Calcium +847.4%
Contains more Iron +129.1%
Contains more Magnesium +411.1%
Contains more Phosphorus +138.3%
Contains more Potassium +15.7%
Contains more Zinc +185.8%
Contains more Copper +222.7%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +847.4%
Contains more Iron +129.1%
Contains more Magnesium +411.1%
Contains more Phosphorus +138.3%
Contains more Potassium +15.7%
Contains more Zinc +185.8%
Contains more Copper +222.7%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
5
Lentil
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +269.9%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +170.8%
Contains more Vitamin K +11.8%
Contains more Vitamin E +37.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +269.9%
Contains more Vitamin B3 +217.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +170.8%
Contains more Vitamin K +11.8%
Contains more Vitamin E +37.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Lentil
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Lentil Opinion
Net carbs 65.13g 12.23g Teff
Protein 13.3g 9.02g Teff
Fats 2.38g 0.38g Teff
Carbs 73.13g 20.13g Teff
Calories 367kcal 116kcal Teff
Starch 36.56g g Teff
Fructose 0.47g g Teff
Sugar 1.84g 1.8g Lentil
Fiber 8g 7.9g Teff
Calcium 180mg 19mg Teff
Iron 7.63mg 3.33mg Teff
Magnesium 184mg 36mg Teff
Phosphorus 429mg 180mg Teff
Potassium 427mg 369mg Teff
Sodium 12mg 2mg Lentil
Zinc 3.63mg 1.27mg Teff
Copper 0.81mg 0.251mg Teff
Vitamin A 9IU 8IU Teff
Vitamin E 0.08mg 0.11mg Lentil
Vitamin D IU 0IU Lentil
Vitamin D µg 0µg Lentil
Vitamin C mg 1.5mg Lentil
Vitamin B1 0.39mg 0.169mg Teff
Vitamin B2 0.27mg 0.073mg Teff
Vitamin B3 3.363mg 1.06mg Teff
Vitamin B5 0.942mg 0.638mg Teff
Vitamin B6 0.482mg 0.178mg Teff
Folate µg 181µg Lentil
Vitamin B12 µg 0µg Lentil
Vitamin K 1.9µg 1.7µg Teff
Tryptophan 0.139mg 0.081mg Teff
Threonine 0.51mg 0.323mg Teff
Isoleucine 0.501mg 0.39mg Teff
Leucine 1.068mg 0.654mg Teff
Lysine 0.376mg 0.63mg Lentil
Methionine 0.428mg 0.077mg Teff
Phenylalanine 0.698mg 0.445mg Teff
Valine 0.686mg 0.448mg Teff
Histidine 0.301mg 0.254mg Teff
Cholesterol mg 0mg Teff
Trans Fat g 0g Teff
Saturated Fat 0.449g 0.053g Lentil
Monounsaturated Fat 0.589g 0.064g Teff
Polyunsaturated fat 1.071g 0.175g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
26
Lentil
Mineral Summary Score
133
Teff
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
54%
Lentil
Carbohydrates
73%
Teff
20%
Lentil
Fats
11%
Teff
2%
Lentil

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $1.1)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.396g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 28)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.