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Arugula vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between arugula and lentil soup?

  • Arugula has more vitamin A, folate, vitamin C, calcium, magnesium, manganese, potassium, and vitamin B5 than lentil soup.
  • Arugula's daily need coverage for vitamin A is 45% higher.
  • Lentil soup has 9 times less calcium than arugula. Arugula has 160mg of calcium, while lentil soup has 17mg.
  • Arugula is lower in sodium.
  • Lentil soup has a higher glycemic index (44) than arugula (32).

We used Arugula, raw and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Arugula vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +422.2%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +36.4%
Contains more ZincZinc +56.7%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +167.5%
Contains more PhosphorusPhosphorus +42.3%
~equal in Copper ~0.07mg
~equal in Selenium ~0.3µg

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.
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +782.4%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +91.1%
Contains more Vitamin B5Vitamin B5 +212.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +385%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +59.1%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more OtherOther +13.8%
Contains more ProteinProtein +45%
Contains more FatsFats +69.7%
Contains more CarbsCarbs +123.6%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +145.4%
Contains more Mono. FatMonounsaturated fat +961.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Lentil soup DV% diff.
Vitamin K 108.6µg 91%
Sodium 27mg 532mg 22%
Folate 97µg 20µg 19%
Vitamin C 15mg 1.7mg 15%
Calcium 160mg 17mg 14%
Vitamin A 119µg 7µg 12%
Manganese 0.321mg 0.12mg 9%
Magnesium 47mg 9mg 9%
Potassium 369mg 144mg 7%
Fiber 1.6g 6%
Vitamin B5 0.437mg 0.14mg 6%
Vitamin B12 0µg 0.12µg 5%
Iron 1.46mg 1.07mg 5%
Choline 15.3mg 3%
Phosphorus 52mg 74mg 3%
Vitamin B2 0.086mg 0.045mg 3%
Vitamin E 0.43mg 3%
Vitamin B1 0.044mg 0.07mg 2%
Vitamin B3 0.305mg 0.545mg 2%
Saturated fat 0.086g 0.45g 2%
Calories 25kcal 56kcal 2%
Protein 2.58g 3.74g 2%
Zinc 0.47mg 0.3mg 2%
Carbs 3.65g 8.16g 2%
Copper 0.076mg 0.07mg 1%
Vitamin B6 0.073mg 0.09mg 1%
Cholesterol 0mg 3mg 1%
Fats 0.66g 1.12g 1%
Monounsaturated fat 0.049g 0.52g 1%
Polyunsaturated fat 0.319g 0.13g 1%
Net carbs 2.05g 8.16g N/A
Sugar 2.05g N/A
Selenium 0.3µg 0.3µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Lentil soup
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
41%
Arugula
8%
Lentil soup
Minerals Daily Need Coverage Score
28%
Arugula
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 2.05g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 505mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.364g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.