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  6. Lentil soup vs. Glutinous rice

Lentil soup vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between lentil soup and glutinous rice

  • Lentil soup has more iron and phosphorus; however, glutinous rice has more selenium and manganese.
  • Lentil soup's daily need coverage for sodium is 23% more.
  • Lentil soup has 20 times more folate than glutinous rice. Lentil soup has 20µg of folate, while glutinous rice has 1µg.
  • Glutinous rice is lower in sodium.
  • Glutinous rice has a higher glycemic index than lentil soup.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Rice, white, glutinous, unenriched, cooked.

Infographic

Lentil soup vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +1340%
Contains more IronIron +664.3%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +825%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +118.3%
Contains more SeleniumSelenium +1766.7%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +87.9%
Contains more Vitamin B6Vitamin B6 +246.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1900%
Contains more Vitamin B5Vitamin B5 +53.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Glutinous rice DV% diff.
Sodium 532mg 5mg 23%
Iron 1.07mg 0.14mg 12%
Selenium 0.3µg 5.6µg 10%
Phosphorus 74mg 8mg 9%
Manganese 0.12mg 0.262mg 6%
Folate 20µg 1µg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.09mg 0.026mg 5%
Carbs 8.16g 21.09g 4%
Potassium 144mg 10mg 4%
Fiber 1g 4%
Vitamin B1 0.07mg 0.02mg 4%
Protein 3.74g 2.02g 3%
Vitamin B5 0.14mg 0.215mg 2%
Saturated fat 0.45g 0.039g 2%
Vitamin B2 0.045mg 0.013mg 2%
Vitamin B3 0.545mg 0.29mg 2%
Calories 56kcal 97kcal 2%
Copper 0.07mg 0.049mg 2%
Calcium 17mg 2mg 2%
Vitamin C 1.7mg 0mg 2%
Fats 1.12g 0.19g 1%
Vitamin A 7µg 0µg 1%
Zinc 0.3mg 0.41mg 1%
Magnesium 9mg 5mg 1%
Cholesterol 3mg 0mg 1%
Monounsaturated fat 0.52g 0.07g 1%
Net carbs 8.16g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Polyunsaturated fat 0.13g 0.069g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +85.1%
Contains more FatsFats +489.5%
Contains more WaterWater +11.9%
Contains more OtherOther +1657.1%
Contains more CarbsCarbs +158.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +642.9%
Contains more Poly. FatPolyunsaturated fat +88.4%
Contains less Sat. FatSaturated fat -91.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.