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  6. Lentil soup vs. Cauliflower

Lentil soup vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between lentil soup and cauliflower

  • Lentil soup has more iron; however, cauliflower has more vitamin C, vitamin B5, folate, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 52% more.
  • Lentil soup has 18 times more sodium than cauliflower. Lentil soup has 532mg of sodium, while cauliflower has 30mg.

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

Infographic

Lentil soup vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +154.8%
Contains more CopperCopper +79.5%
Contains more PhosphorusPhosphorus +68.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +29.4%
Contains more PotassiumPotassium +107.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +29.2%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.27mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2735.3%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +376.4%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more FolateFolate +185%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg

All nutrients comparison - raw data values

Nutrient Lentil soup Cauliflower DV% diff.
Vitamin C 1.7mg 48.2mg 52%
Sodium 532mg 30mg 22%
Vitamin K 15.5µg 13%
Vitamin B5 0.14mg 0.667mg 11%
Folate 20µg 57µg 9%
Iron 1.07mg 0.42mg 8%
Fiber 2g 8%
Choline 44.3mg 8%
Vitamin B6 0.09mg 0.184mg 7%
Potassium 144mg 299mg 5%
Vitamin B12 0.12µg 0µg 5%
Phosphorus 74mg 44mg 4%
Protein 3.74g 1.92g 4%
Copper 0.07mg 0.039mg 3%
Vitamin B1 0.07mg 0.05mg 2%
Manganese 0.12mg 0.155mg 2%
Calories 56kcal 25kcal 2%
Saturated fat 0.45g 0.13g 1%
Monounsaturated fat 0.52g 0.034g 1%
Polyunsaturated fat 0.13g 0.031g 1%
Fructose 0.97g 1%
Vitamin B2 0.045mg 0.06mg 1%
Selenium 0.3µg 0.6µg 1%
Fats 1.12g 0.28g 1%
Vitamin E 0.08mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 22mg 1%
Magnesium 9mg 15mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 4.97g 1%
Net carbs 8.16g 2.97g N/A
Sugar 1.91g N/A
Zinc 0.3mg 0.27mg 0%
Vitamin B3 0.545mg 0.507mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +94.8%
Contains more FatsFats +300%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +61.8%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1429.4%
Contains more Poly. FatPolyunsaturated fat +319.4%
Contains less Sat. FatSaturated fat -71.1%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.