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  6. Lentil soup vs. Chinese cabbage

Lentil soup vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between lentil soup and Chinese cabbage

  • Lentil soup has more copper and phosphorus; however, Chinese cabbage is higher in vitamin A, vitamin C, folate, calcium, and vitamin B6.
  • Chinese cabbage covers your daily need for vitamin A, 86% more than lentil soup.
  • Lentil soup has 8 times more sodium than Chinese cabbage. While lentil soup has 532mg of sodium, Chinese cabbage has only 65mg.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Soup, lentil with ham, canned, ready-to-serve and Cabbage, chinese (pak-choi), raw.

Infographic

Lentil soup vs Chinese cabbage infographic
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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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +33.8%
Contains more CopperCopper +233.3%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +75%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +66.7%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2547.1%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B6Vitamin B6 +115.6%
Contains more FolateFolate +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg

All nutrients comparison - raw data values

Nutrient Lentil soup Chinese cabbage DV% diff.
Vitamin C 1.7mg 45mg 48%
Vitamin K 45.5µg 38%
Vitamin A 7µg 223µg 24%
Sodium 532mg 65mg 20%
Folate 20µg 66µg 12%
Calcium 17mg 105mg 9%
Vitamin B6 0.09mg 0.194mg 8%
Vitamin B12 0.12µg 0µg 5%
Phosphorus 74mg 37mg 5%
Copper 0.07mg 0.021mg 5%
Fiber 1g 4%
Protein 3.74g 1.5g 4%
Vitamin B1 0.07mg 0.04mg 3%
Iron 1.07mg 0.8mg 3%
Potassium 144mg 252mg 3%
Vitamin B2 0.045mg 0.07mg 2%
Manganese 0.12mg 0.159mg 2%
Saturated fat 0.45g 0.027g 2%
Calories 56kcal 13kcal 2%
Magnesium 9mg 19mg 2%
Carbs 8.16g 2.18g 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.52g 0.015g 1%
Choline 6.4mg 1%
Cholesterol 3mg 0mg 1%
Fats 1.12g 0.2g 1%
Vitamin B5 0.14mg 0.088mg 1%
Zinc 0.3mg 0.19mg 1%
Net carbs 8.16g 1.18g N/A
Sugar 1.18g N/A
Selenium 0.3µg 0.5µg 0%
Vitamin B3 0.545mg 0.5mg 0%
Polyunsaturated fat 0.13g 0.096g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +149.3%
Contains more FatsFats +460%
Contains more CarbsCarbs +274.3%
Contains more OtherOther +53.8%
Contains more WaterWater +11.2%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +3366.7%
Contains more Poly. FatPolyunsaturated fat +35.4%
Contains less Sat. FatSaturated fat -94%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.