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  6. Cauliflower vs. Lentil soup

Cauliflower vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between cauliflower and lentil soup

  • Cauliflower has more vitamin C, vitamin B5, folate, and vitamin B6; however, lentil soup has more iron.
  • Cauliflower's daily need coverage for vitamin C is 52% more.
  • Cauliflower has 5 times more vitamin B5 than lentil soup. Cauliflower has 0.667mg of vitamin B5, while lentil soup has 0.14mg.
  • Cauliflower is lower in sodium.

The food varieties used in the comparison are Cauliflower, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +66.7%
Contains more CalciumCalcium +29.4%
Contains more PotassiumPotassium +107.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +29.2%
Contains more SeleniumSelenium +100%
Contains more IronIron +154.8%
Contains more CopperCopper +79.5%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +68.2%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +2735.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +376.4%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +185%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.545mg

All nutrients comparison - raw data values

Nutrient Cauliflower Lentil soup DV% diff.
Vitamin C 48.2mg 1.7mg 52%
Sodium 30mg 532mg 22%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.14mg 11%
Folate 57µg 20µg 9%
Iron 0.42mg 1.07mg 8%
Fiber 2g 8%
Choline 44.3mg 8%
Vitamin B6 0.184mg 0.09mg 7%
Potassium 299mg 144mg 5%
Vitamin B12 0µg 0.12µg 5%
Phosphorus 44mg 74mg 4%
Protein 1.92g 3.74g 4%
Copper 0.039mg 0.07mg 3%
Vitamin B1 0.05mg 0.07mg 2%
Manganese 0.155mg 0.12mg 2%
Calories 25kcal 56kcal 2%
Saturated fat 0.13g 0.45g 1%
Monounsaturated fat 0.034g 0.52g 1%
Polyunsaturated fat 0.031g 0.13g 1%
Fructose 0.97g 1%
Vitamin B2 0.06mg 0.045mg 1%
Selenium 0.6µg 0.3µg 1%
Fats 0.28g 1.12g 1%
Vitamin E 0.08mg 1%
Vitamin A 0µg 7µg 1%
Calcium 22mg 17mg 1%
Magnesium 15mg 9mg 1%
Cholesterol 0mg 3mg 1%
Carbs 4.97g 8.16g 1%
Net carbs 2.97g 8.16g N/A
Sugar 1.91g N/A
Zinc 0.27mg 0.3mg 0%
Vitamin B3 0.507mg 0.545mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 ProteinProtein +94.8%
Contains more FatsFats +300%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +61.8%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -71.1%
Contains more Mono. FatMonounsaturated fat +1429.4%
Contains more Poly. FatPolyunsaturated fat +319.4%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.