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  6. Lentil soup vs. Brown rice

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

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The main differences between lentil soup and brown rice

  • Lentil soup is richer in iron, yet brown rice is richer in manganese, vitamin B3, selenium, vitamin B1, and magnesium.
  • Daily need coverage for manganese for brown rice is 37% higher.
  • Lentil soup contains 133 times more sodium than brown rice. Lentil soup contains 532mg of sodium, while brown rice contains 4mg.
  • Lentil soup has a lower glycemic index than brown rice.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Rice, brown, long-grain, cooked.

Infographic

Lentil soup vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +91.1%
Contains more MagnesiumMagnesium +333.3%
Contains more CopperCopper +51.4%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +39.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +711.7%
Contains more SeleniumSelenium +1833.3%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
Contains more Vitamin B1Vitamin B1 +154.3%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +369.9%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +36.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Brown rice DV% diff.
Manganese 0.12mg 0.974mg 37%
Sodium 532mg 4mg 23%
Vitamin B3 0.545mg 2.561mg 13%
Starch 24.79g 10%
Selenium 0.3µg 5.8µg 10%
Vitamin B1 0.07mg 0.178mg 9%
Magnesium 9mg 39mg 7%
Carbs 8.16g 25.58g 6%
Iron 1.07mg 0.56mg 6%
Fiber 1.6g 6%
Vitamin B5 0.14mg 0.38mg 5%
Vitamin B12 0.12µg 0µg 5%
Copper 0.07mg 0.106mg 4%
Zinc 0.3mg 0.71mg 4%
Phosphorus 74mg 103mg 4%
Vitamin B6 0.09mg 0.123mg 3%
Folate 20µg 9µg 3%
Calories 56kcal 123kcal 3%
Vitamin C 1.7mg 0mg 2%
Polyunsaturated fat 0.13g 0.366g 2%
Potassium 144mg 86mg 2%
Protein 3.74g 2.74g 2%
Vitamin B2 0.045mg 0.069mg 2%
Choline 9.2mg 2%
Vitamin A 7µg 0µg 1%
Vitamin E 0.17mg 1%
Saturated fat 0.45g 0.26g 1%
Cholesterol 3mg 0mg 1%
Calcium 17mg 3mg 1%
Fats 1.12g 0.97g 0%
Net carbs 8.16g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Monounsaturated fat 0.52g 0.369g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +36.5%
Contains more FatsFats +15.5%
Contains more WaterWater +22%
Contains more OtherOther +179.5%
Contains more CarbsCarbs +213.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +40.9%
Contains less Sat. FatSaturated fat -42.2%
Contains more Poly. FatPolyunsaturated fat +181.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.