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  6. Lentil soup vs. Leek

Lentil soup vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between lentil soup and leek

  • Lentil soup has more phosphorus; however, leek is higher in vitamin A, manganese, iron, vitamin C, vitamin B6, folate, and copper.
  • Leek covers your daily need for vitamin A, 30% more than lentil soup.
  • Lentil soup has 27 times more sodium than leek. While lentil soup has 532mg of sodium, leek has only 20mg.
  • 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 Leeks, (bulb and lower leaf-portion), raw.

Infographic

Lentil soup vs Leek 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%
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +111.4%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +247.1%
Contains more PotassiumPotassium +25%
Contains more IronIron +96.3%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +300.8%
Contains more SeleniumSelenium +233.3%

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%
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +605.9%
Contains more Vitamin AVitamin A +1085.7%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg

All nutrients comparison - raw data values

Nutrient Lentil soup Leek DV% diff.
Vitamin K 47µg 39%
Sodium 532mg 20mg 22%
Manganese 0.12mg 0.481mg 16%
Iron 1.07mg 2.1mg 13%
Vitamin C 1.7mg 12mg 11%
Vitamin B6 0.09mg 0.233mg 11%
Folate 20µg 64µg 11%
Vitamin A 7µg 83µg 8%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Copper 0.07mg 0.12mg 6%
Phosphorus 74mg 35mg 6%
Vitamin B12 0.12µg 0µg 5%
Magnesium 9mg 28mg 5%
Protein 3.74g 1.5g 4%
Calcium 17mg 59mg 4%
Choline 9.5mg 2%
Zinc 0.3mg 0.12mg 2%
Carbs 8.16g 14.15g 2%
Saturated fat 0.45g 0.04g 2%
Potassium 144mg 180mg 1%
Selenium 0.3µg 1µg 1%
Cholesterol 3mg 0mg 1%
Vitamin B2 0.045mg 0.03mg 1%
Vitamin B3 0.545mg 0.4mg 1%
Monounsaturated fat 0.52g 0.004g 1%
Fats 1.12g 0.3g 1%
Vitamin B1 0.07mg 0.06mg 1%
Calories 56kcal 61kcal 0%
Net carbs 8.16g 12.35g N/A
Sugar 3.9g N/A
Vitamin B5 0.14mg 0.14mg 0%
Polyunsaturated fat 0.13g 0.166g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +149.3%
Contains more FatsFats +273.3%
Contains more OtherOther +17.1%
Contains more CarbsCarbs +73.4%
~equal in Water ~83g

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
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +12900%
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +27.7%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.