Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Soups
  4. Lentil soup
  5. Compare
  6. Lentil soup vs. Marrow-stem Kale

Lentil soup vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

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 A, vitamin C, folate, manganese, calcium, vitamin B2, and vitamin B6.
  • Marrow-stem Kale covers your daily need for vitamin A, 97% 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.
  • Lentil soup has a higher glycemic index (44) than marrow-stem Kale (32).

Soup, lentil with ham, canned, ready-to-serve and Collards, raw types were used in this article.

Infographic

Lentil soup vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +127.7%
Contains more CopperCopper +52.2%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +196%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1264.7%
Contains more PotassiumPotassium +47.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +448.3%
Contains more SeleniumSelenium +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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1976.5%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +545%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 1.7mg 35.3mg 37%
Vitamin A 7µg 251µg 27%
Folate 20µg 129µg 27%
Manganese 0.12mg 0.658mg 23%
Sodium 532mg 17mg 22%
Calcium 17mg 232mg 22%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Iron 1.07mg 0.47mg 8%
Phosphorus 74mg 25mg 7%
Vitamin B2 0.045mg 0.13mg 7%
Vitamin B6 0.09mg 0.165mg 6%
Vitamin B12 0.12µg 0µg 5%
Magnesium 9mg 27mg 4%
Choline 23.2mg 4%
Vitamin B5 0.14mg 0.267mg 3%
Copper 0.07mg 0.046mg 3%
Potassium 144mg 213mg 2%
Saturated fat 0.45g 0.055g 2%
Selenium 0.3µg 1.3µg 2%
Monounsaturated fat 0.52g 0.03g 1%
Calories 56kcal 32kcal 1%
Vitamin B1 0.07mg 0.054mg 1%
Vitamin B3 0.545mg 0.742mg 1%
Protein 3.74g 3.02g 1%
Zinc 0.3mg 0.21mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 5.42g 1%
Fats 1.12g 0.61g 1%
Net carbs 8.16g 1.42g N/A
Sugar 0.46g N/A
Polyunsaturated fat 0.13g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +23.8%
Contains more FatsFats +83.6%
Contains more CarbsCarbs +50.6%
~equal in Water ~89.62g
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains less Sat. FatSaturated fat -87.8%
Contains more Poly. FatPolyunsaturated fat +54.6%

People also compare

Lentil soup
Lentil soup vs Broth
Broth
Lentil soup
Lentil soup vs Fish soup
Fish soup
Lentil soup
Lentil soup vs Soup beans
Soup beans
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.