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  6. Teff vs. Lettuce

Teff vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between Teff and Lettuce?

  • Teff is richer in Manganese, Copper, Iron, Phosphorus, Vitamin B1, Magnesium, Zinc, and Fiber, yet Lettuce is richer in Vitamin A RAE.
  • Teff's daily need coverage for Manganese is 113% higher.
  • Teff has 8 times more Copper than Lettuce. Teff has 0.226mg of Copper, while Lettuce has 0.029mg.

We used Teff, cooked and Lettuce, green leaf, raw types in this comparison.

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
8
:
2
Lettuce
Lettuce
Contains more Calcium +36.1%
Contains more Iron +138.4%
Contains more Magnesium +284.6%
Contains more Phosphorus +313.8%
Contains less Sodium -71.4%
Contains more Zinc +516.7%
Contains more Copper +679.3%
Contains more Manganese +1044%
Contains more Potassium +81.3%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +36.1%
Contains more Iron +138.4%
Contains more Magnesium +284.6%
Contains more Phosphorus +313.8%
Contains less Sodium -71.4%
Contains more Zinc +516.7%
Contains more Copper +679.3%
Contains more Manganese +1044%
Contains more Potassium +81.3%

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
3
:
8
Lettuce
Lettuce
Contains more Vitamin B1 +161.4%
Contains more Vitamin B3 +142.4%
Contains more Vitamin A +370150%
Contains more Vitamin B2 +142.4%
Contains more Folate +111.1%
Equal in Vitamin B6 - 0.09
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
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 +161.4%
Contains more Vitamin B3 +142.4%
Contains more Vitamin A +370150%
Contains more Vitamin B2 +142.4%
Contains more Folate +111.1%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Lettuce
Lettuce
Contains more Protein +184.6%
Contains more Fats +333.3%
Contains more Carbs +592%
Contains more Water +26.8%
Equal in Other - 0.64
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 +184.6%
Contains more Fats +333.3%
Contains more Carbs +592%
Contains more Water +26.8%
Equal in Other - 0.64

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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Lettuce Opinion
Net carbs 17.06g 1.57g Teff
Protein 3.87g 1.36g Teff
Fats 0.65g 0.15g Teff
Carbs 19.86g 2.87g Teff
Calories 101kcal 15kcal Teff
Fructose 0.43g Lettuce
Sugar 0.78g Teff
Fiber 2.8g 1.3g Teff
Calcium 49mg 36mg Teff
Iron 2.05mg 0.86mg Teff
Magnesium 50mg 13mg Teff
Phosphorus 120mg 29mg Teff
Potassium 107mg 194mg Lettuce
Sodium 8mg 28mg Teff
Zinc 1.11mg 0.18mg Teff
Copper 0.226mg 0.029mg Teff
Manganese 2.86mg 0.25mg Teff
Selenium 0.6µg Lettuce
Vitamin A 2IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg Lettuce
Vitamin B1 0.183mg 0.07mg Teff
Vitamin B2 0.033mg 0.08mg Lettuce
Vitamin B3 0.909mg 0.375mg Teff
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.097mg 0.09mg Teff
Folate 18µg 38µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.041mg 0.009mg Teff
Threonine 0.149mg 0.059mg Teff
Isoleucine 0.146mg 0.084mg Teff
Leucine 0.311mg 0.079mg Teff
Lysine 0.109mg 0.084mg Teff
Methionine 0.125mg 0.016mg Teff
Phenylalanine 0.203mg 0.055mg Teff
Valine 0.2mg 0.07mg Teff
Histidine 0.088mg 0.022mg Teff
Saturated Fat 0.02g Teff
Monounsaturated Fat 0.006g Lettuce
Polyunsaturated fat 0.082g Lettuce

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

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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
9%
Teff
75%
Lettuce
Minerals Daily Need Coverage Score
67%
Teff
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.02g)
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 glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.