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  6. Garlic vs. Lentil soup

Garlic vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between garlic and lentil soup

  • Lentil soup has less vitamin B6, manganese, vitamin C, copper, selenium, calcium, phosphorus, vitamin B1, and vitamin B5.
  • Garlic's daily need coverage for vitamin B6 is 88% more.
  • Garlic has 47 times more selenium than lentil soup. Garlic has 14.2µg of selenium, while lentil soup has 0.3µg.
  • Garlic is lower in sodium.
  • Lentil soup has a higher glycemic index than garlic.

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

Infographic

Garlic 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.
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +177.8%
Contains more CalciumCalcium +964.7%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +58.9%
Contains more CopperCopper +327.1%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +106.8%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +4633.3%

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.
Garlic
Garlic
9
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +1735.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +325.7%
Contains more Vitamin B6Vitamin B6 +1272.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Garlic Lentil soup DV% diff.
Vitamin B6 1.235mg 0.09mg 88%
Manganese 1.672mg 0.12mg 67%
Vitamin C 31.2mg 1.7mg 33%
Selenium 14.2µg 0.3µg 25%
Copper 0.299mg 0.07mg 25%
Sodium 17mg 532mg 22%
Calcium 181mg 17mg 16%
Phosphorus 153mg 74mg 11%
Vitamin B1 0.2mg 0.07mg 11%
Vitamin B5 0.596mg 0.14mg 9%
Iron 1.7mg 1.07mg 8%
Fiber 2.1g 8%
Zinc 1.16mg 0.3mg 8%
Carbs 33.06g 8.16g 8%
Potassium 401mg 144mg 8%
Vitamin B2 0.11mg 0.045mg 5%
Protein 6.36g 3.74g 5%
Vitamin B12 0µg 0.12µg 5%
Calories 149kcal 56kcal 5%
Folate 3µg 20µg 4%
Magnesium 25mg 9mg 4%
Choline 23.2mg 4%
Saturated fat 0.089g 0.45g 2%
Polyunsaturated fat 0.249g 0.13g 1%
Monounsaturated fat 0.011g 0.52g 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Fats 0.5g 1.12g 1%
Cholesterol 0mg 3mg 1%
Vitamin B3 0.7mg 0.545mg 1%
Net carbs 30.96g 8.16g N/A
Sugar 1g N/A
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +70.1%
Contains more CarbsCarbs +305.1%
Contains more OtherOther +22%
Contains more FatsFats +124%
Contains more WaterWater +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -80.2%
Contains more Poly. FatPolyunsaturated fat +91.5%
Contains more Mono. FatMonounsaturated fat +4627.3%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.