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  6. Lentil soup vs. Bulgur dry

Lentil soup vs. Bulgur dry — In-Depth Nutrition Comparison

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How are lentil soup and bulgur dry different?

  • Bulgur dry has more manganese, magnesium, phosphorus, copper, vitamin B3, vitamin B6, vitamin B5, iron, and zinc than lentil soup.
  • Daily need coverage for manganese for bulgur dry is 127% higher.
  • Lentil soup contains 31 times more sodium than bulgur dry. While lentil soup contains 532mg of sodium, bulgur dry contains only 17mg.

Soup, lentil with ham, canned, ready-to-serve and Bulgur, dry are the varieties used in this article.

Infographic

Lentil soup vs Bulgur dry 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more MagnesiumMagnesium +1722.2%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +184.7%
Contains more IronIron +129.9%
Contains more CopperCopper +378.6%
Contains more ZincZinc +543.3%
Contains more PhosphorusPhosphorus +305.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2440%
Contains more SeleniumSelenium +666.7%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +231.4%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +838.3%
Contains more Vitamin B5Vitamin B5 +646.4%
Contains more Vitamin B6Vitamin B6 +280%
Contains more FolateFolate +35%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Bulgur dry DV% diff.
Manganese 0.12mg 3.048mg 127%
Fiber 12.5g 50%
Magnesium 9mg 164mg 37%
Phosphorus 74mg 300mg 32%
Vitamin B3 0.545mg 5.114mg 29%
Copper 0.07mg 0.335mg 29%
Carbs 8.16g 75.87g 23%
Sodium 532mg 17mg 22%
Vitamin B6 0.09mg 0.342mg 19%
Vitamin B5 0.14mg 1.045mg 18%
Protein 3.74g 12.29g 17%
Iron 1.07mg 2.46mg 17%
Zinc 0.3mg 1.93mg 15%
Calories 56kcal 342kcal 14%
Vitamin B1 0.07mg 0.232mg 14%
Potassium 144mg 410mg 8%
Vitamin B2 0.045mg 0.115mg 5%
Vitamin B12 0.12µg 0µg 5%
Choline 28.1mg 5%
Selenium 0.3µg 2.3µg 4%
Polyunsaturated fat 0.13g 0.541g 3%
Folate 20µg 27µg 2%
Calcium 17mg 35mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.52g 0.173g 1%
Vitamin A 7µg 0µg 1%
Cholesterol 3mg 0mg 1%
Saturated fat 0.45g 0.232g 1%
Fats 1.12g 1.33g 0%
Net carbs 8.16g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +852.8%
Contains more ProteinProtein +228.6%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +829.8%
Contains more OtherOther +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +200.6%
Contains less Sat. FatSaturated fat -48.4%
Contains more Poly. FatPolyunsaturated fat +316.2%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.