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Lentil soup vs. Coriander — In-Depth Nutrition Comparison

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Important differences between lentil soup and coriander

  • Lentil soup has less vitamin A, vitamin C, copper, manganese, potassium, folate, vitamin B2, iron, and vitamin B5.
  • Coriander's daily need coverage for vitamin A is 132% more.
  • Lentil soup has 12 times more sodium than coriander. Lentil soup has 532mg of sodium, while coriander has 46mg.
  • Lentil soup has a higher glycemic index than coriander.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Coriander (cilantro) leaves, raw.

Infographic

Lentil soup vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more PhosphorusPhosphorus +54.2%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +294.1%
Contains more PotassiumPotassium +261.8%
Contains more IronIron +65.4%
Contains more CopperCopper +221.4%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +200%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1488.2%
Contains more Vitamin AVitamin A +4714.3%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +307.1%
Contains more Vitamin B6Vitamin B6 +65.6%
Contains more FolateFolate +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg

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% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +75.6%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +122.3%
Contains more OtherOther +19.5%
~equal in Water ~92.21g

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +89.1%
Contains more Poly. FatPolyunsaturated fat +225%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil soup Coriander
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil soup Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 7µg 337µg 37%
Vitamin C 1.7mg 27mg 28%
Sodium 532mg 46mg 21%
Copper 0.07mg 0.225mg 17%
Vitamin E 2.5mg 17%
Manganese 0.12mg 0.426mg 13%
Folate 20µg 62µg 11%
Potassium 144mg 521mg 11%
Fiber 2.8g 11%
Vitamin B5 0.14mg 0.57mg 9%
Iron 1.07mg 1.77mg 9%
Vitamin B2 0.045mg 0.162mg 9%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.09mg 0.149mg 5%
Calcium 17mg 67mg 5%
Phosphorus 74mg 48mg 4%
Magnesium 9mg 26mg 4%
Vitamin B3 0.545mg 1.114mg 4%
Protein 3.74g 2.13g 3%
Choline 12.8mg 2%
Saturated fat 0.45g 0.014g 2%
Calories 56kcal 23kcal 2%
Zinc 0.3mg 0.5mg 2%
Selenium 0.3µg 0.9µg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 3.67g 1%
Fats 1.12g 0.52g 1%
Monounsaturated fat 0.52g 0.275g 1%
Polyunsaturated fat 0.13g 0.04g 1%
Net carbs 8.16g 0.87g N/A
Sugar 0.87g N/A
Vitamin B1 0.07mg 0.067mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Lentil soup
94%
Coriander
Minerals Daily Need Coverage Score
21%
Lentil soup
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.87g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.436g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.