Lentil soup vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Lentil soup and Marrow-stem Kale different?
- Lentil soup is richer in Iron, and Phosphorus, while Marrow-stem Kale is higher in Vitamin C, Folate, Vitamin A RAE, Manganese, Calcium, Vitamin B2, and Vitamin B6.
- Marrow-stem Kale covers your daily need of Vitamin C 37% more than Lentil soup.
- Lentil soup contains 31 times more Sodium than Marrow-stem Kale. Lentil soup contains 532mg of Sodium, while Marrow-stem Kale contains 17mg.
Soup, lentil with ham, canned, ready-to-serve and Collards, raw types were used in this article.
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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.
Contains
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Iron
+127.7%
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Phosphorus
+196%
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Zinc
+42.9%
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Copper
+52.2%
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Calcium
+1264.7%
Contains
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Magnesium
+200%
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Potassium
+47.9%
Contains
less
Sodium
-96.8%
Contains
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Manganese
+448.3%
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Selenium
+333.3%
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Iron
+127.7%
Contains
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Phosphorus
+196%
Contains
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Zinc
+42.9%
Contains
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Copper
+52.2%
Contains
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Calcium
+1264.7%
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Magnesium
+200%
Contains
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Potassium
+47.9%
Contains
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Sodium
-96.8%
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Manganese
+448.3%
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Selenium
+333.3%
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.
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Contains
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Vitamin B1
+29.6%
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Vitamin B12
+∞%
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Vitamin A
+3361.4%
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Vitamin C
+1976.5%
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Vitamin B2
+188.9%
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Vitamin B3
+36.1%
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Vitamin B5
+90.7%
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Vitamin B6
+83.3%
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Folate
+545%
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Vitamin B1
+29.6%
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Vitamin B12
+∞%
Contains
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Vitamin A
+3361.4%
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Vitamin C
+1976.5%
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Vitamin B2
+188.9%
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Vitamin B3
+36.1%
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Vitamin B5
+90.7%
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Vitamin B6
+83.3%
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Folate
+545%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+23.8%
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Fats
+83.6%
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Carbs
+50.6%
Equal in Water - 89.62
Equal in Other - 1.33
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+23.8%
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Fats
+83.6%
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Carbs
+50.6%
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1633.3%
Contains
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Saturated Fat
-87.8%
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Polyunsaturated fat
+54.6%
Saturated Fat:
0.45 g
Monounsaturated Fat:
0.52 g
Polyunsaturated fat:
0.13 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Monounsaturated Fat
+1633.3%
Contains
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Saturated Fat
-87.8%
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Polyunsaturated fat
+54.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.16g | 1.42g |
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| Protein | 3.74g | 3.02g |
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| Fats | 1.12g | 0.61g |
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| Carbs | 8.16g | 5.42g |
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| Calories | 56kcal | 32kcal |
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| Sugar | 0.46g |
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| Fiber | 4g |
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| Calcium | 17mg | 232mg |
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| Iron | 1.07mg | 0.47mg |
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| Magnesium | 9mg | 27mg |
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| Phosphorus | 74mg | 25mg |
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| Potassium | 144mg | 213mg |
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| Sodium | 532mg | 17mg |
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| Zinc | 0.3mg | 0.21mg |
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| Copper | 0.07mg | 0.046mg |
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| Manganese | 0.12mg | 0.658mg |
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| Selenium | 0.3µg | 1.3µg |
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| Vitamin A | 145IU | 5019IU |
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| Vitamin A RAE | 7µg | 251µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 1.7mg | 35.3mg |
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| Vitamin B1 | 0.07mg | 0.054mg |
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| Vitamin B2 | 0.045mg | 0.13mg |
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| Vitamin B3 | 0.545mg | 0.742mg |
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| Vitamin B5 | 0.14mg | 0.267mg |
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| Vitamin B6 | 0.09mg | 0.165mg |
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| Folate | 20µg | 129µg |
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| Vitamin B12 | 0.12µg | 0µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Cholesterol | 3mg | 0mg |
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| Saturated Fat | 0.45g | 0.055g |
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| Monounsaturated Fat | 0.52g | 0.03g |
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| Polyunsaturated fat | 0.13g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
147%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Lentil soup is cheaper (difference - $0.5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.