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  6. Leek vs. Lentil soup

Leek vs. Lentil soup — In-Depth Nutrition Comparison

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Summary of differences between leek and lentil soup

  • Leek has more vitamin A, manganese, iron, vitamin C, vitamin B6, folate, and copper; however, lentil soup is higher in phosphorus.
  • Leek covers your daily need for vitamin A, 30% more than lentil soup.
  • Leek has 7 times more vitamin C than lentil soup. While leek has 12mg of vitamin C, lentil soup has only 1.7mg.
  • Leek has less sodium.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Leek 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.
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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 +211.1%
Contains more CalciumCalcium +247.1%
Contains more PotassiumPotassium +25%
Contains more IronIron +96.3%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +300.8%
Contains more SeleniumSelenium +233.3%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +111.4%

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.
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 +605.9%
Contains more Vitamin AVitamin A +1085.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.14mg

All nutrients comparison - raw data values

Nutrient Leek Lentil soup DV% diff.
Vitamin K 47µg 39%
Sodium 20mg 532mg 22%
Manganese 0.481mg 0.12mg 16%
Iron 2.1mg 1.07mg 13%
Vitamin C 12mg 1.7mg 11%
Vitamin B6 0.233mg 0.09mg 11%
Folate 64µg 20µg 11%
Vitamin A 83µg 7µg 8%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Copper 0.12mg 0.07mg 6%
Phosphorus 35mg 74mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 28mg 9mg 5%
Protein 1.5g 3.74g 4%
Calcium 59mg 17mg 4%
Choline 9.5mg 2%
Zinc 0.12mg 0.3mg 2%
Carbs 14.15g 8.16g 2%
Saturated fat 0.04g 0.45g 2%
Potassium 180mg 144mg 1%
Selenium 1µg 0.3µg 1%
Cholesterol 0mg 3mg 1%
Vitamin B2 0.03mg 0.045mg 1%
Vitamin B3 0.4mg 0.545mg 1%
Monounsaturated fat 0.004g 0.52g 1%
Fats 0.3g 1.12g 1%
Vitamin B1 0.06mg 0.07mg 1%
Calories 61kcal 56kcal 0%
Net carbs 12.35g 8.16g N/A
Sugar 3.9g N/A
Vitamin B5 0.14mg 0.14mg 0%
Polyunsaturated fat 0.166g 0.13g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +73.4%
Contains more ProteinProtein +149.3%
Contains more FatsFats +273.3%
Contains more OtherOther +17.1%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 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 -91.1%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated fat +12900%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.