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Figs vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between figs and lentil soup?

  • Lentil soup has more iron and phosphorus than figs.
  • Lentil soup's daily need coverage for sodium is 23% higher.
  • Lentil soup has 2 times less magnesium than figs. Figs have 17mg of magnesium, while lentil soup has 9mg.
  • Figs are lower in sodium.
  • Figs have a higher glycemic index (61) than lentil soup (44).

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

Infographic

Figs 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.
Figs
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +88.9%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +61.1%
Contains less SodiumSodium -99.8%
Contains more IronIron +189.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +428.6%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.07mg
~equal in Manganese ~0.12mg

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.
Figs
6
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 +17.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +114.3%
Contains more Vitamin B6Vitamin B6 +25.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.045mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 CarbsCarbs +135%
Contains more ProteinProtein +398.7%
Contains more FatsFats +273.3%
Contains more OtherOther +86.4%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 -86.7%
Contains more Mono. FatMonounsaturated fat +687.9%
~equal in Polyunsaturated fat ~0.13g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Lentil soup DV% diff.
Sodium 1mg 532mg 23%
Fiber 2.9g 12%
Phosphorus 14mg 74mg 9%
Iron 0.37mg 1.07mg 9%
Protein 0.75g 3.74g 6%
Vitamin B12 0µg 0.12µg 5%
Carbs 19.18g 8.16g 4%
Folate 6µg 20µg 4%
Vitamin K 4.7µg 4%
Potassium 232mg 144mg 3%
Vitamin B5 0.3mg 0.14mg 3%
Saturated fat 0.06g 0.45g 2%
Magnesium 17mg 9mg 2%
Calcium 35mg 17mg 2%
Vitamin B6 0.113mg 0.09mg 2%
Calories 74kcal 56kcal 1%
Choline 4.7mg 1%
Monounsaturated fat 0.066g 0.52g 1%
Vitamin B3 0.4mg 0.545mg 1%
Vitamin B1 0.06mg 0.07mg 1%
Fats 0.3g 1.12g 1%
Vitamin E 0.11mg 1%
Zinc 0.15mg 0.3mg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 2mg 1.7mg 0%
Net carbs 16.28g 8.16g N/A
Sugar 16.26g N/A
Copper 0.07mg 0.07mg 0%
Vitamin A 7µg 7µg 0%
Manganese 0.128mg 0.12mg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B2 0.05mg 0.045mg 0%
Polyunsaturated fat 0.144g 0.13g 0%
Tryptophan 0.006mg 0%
Threonine 0.024mg 0%
Isoleucine 0.023mg 0%
Leucine 0.033mg 0%
Lysine 0.03mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.018mg 0%
Valine 0.028mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs 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
8%
Figs
8%
Lentil soup
Minerals Daily Need Coverage Score
11%
Figs
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 17)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Figs
Figs is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 0.39g)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.