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  6. Lentil soup vs. Rice

Lentil soup vs. Rice — In-Depth Nutrition Comparison

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Important differences between lentil soup and rice

  • Lentil soup has less manganese, selenium, folate, vitamin B1, vitamin B3, and vitamin B5.
  • Lentil soup's daily need coverage for sodium is 23% more.
  • Lentil soup has 4 times more potassium than rice. Lentil soup has 144mg of potassium, while rice has 35mg.
  • Rice is lower in sodium.
  • 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, long-grain, regular, enriched, cooked.

Infographic

Lentil soup vs 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +311.4%
Contains more PhosphorusPhosphorus +72.1%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +12.1%
Contains more ZincZinc +63.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +293.3%
Contains more SeleniumSelenium +2400%
~equal in Copper ~0.069mg

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%
Rice
Rice
6
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +132.9%
Contains more Vitamin B3Vitamin B3 +170.8%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Rice DV% diff.
Sodium 532mg 1mg 23%
Manganese 0.12mg 0.472mg 15%
Selenium 0.3µg 7.5µg 13%
Folate 20µg 58µg 10%
Vitamin B1 0.07mg 0.163mg 8%
Carbs 8.16g 28.17g 7%
Vitamin B3 0.545mg 1.476mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.14mg 0.39mg 5%
Phosphorus 74mg 43mg 4%
Calories 56kcal 130kcal 4%
Potassium 144mg 35mg 3%
Vitamin C 1.7mg 0mg 2%
Fiber 0.4g 2%
Zinc 0.3mg 0.49mg 2%
Iron 1.07mg 1.2mg 2%
Saturated fat 0.45g 0.077g 2%
Protein 3.74g 2.69g 2%
Vitamin B2 0.045mg 0.013mg 2%
Monounsaturated fat 0.52g 0.088g 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 10mg 1%
Magnesium 9mg 12mg 1%
Cholesterol 3mg 0mg 1%
Fats 1.12g 0.28g 1%
Net carbs 8.16g 27.77g N/A
Sugar 0.05g N/A
Copper 0.07mg 0.069mg 0%
Vitamin E 0.04mg 0%
Vitamin B6 0.09mg 0.093mg 0%
Choline 2.1mg 0%
Polyunsaturated fat 0.13g 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +39%
Contains more FatsFats +300%
Contains more WaterWater +25.3%
Contains more OtherOther +192.9%
Contains more CarbsCarbs +245.2%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +490.9%
Contains more Poly. FatPolyunsaturated fat +71.1%
Contains less Sat. FatSaturated fat -82.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.