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  6. Lentil soup vs. Rice pudding

Lentil soup vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and rice pudding

  • Lentil soup is higher in iron and copper, yet rice pudding is higher in calcium and vitamin B2.
  • Lentil soup covers your daily sodium needs 18% more than rice pudding.
  • Lentil soup contains 5 times more folate than rice pudding. While lentil soup contains 20µg of folate, rice pudding contains only 4µg.
  • The amount of sodium in rice pudding is lower.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Lentil soup vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more IronIron +189.2%
Contains more CopperCopper +288.9%
Contains more ManganeseManganese +110.5%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +517.6%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -79.5%
Contains more SeleniumSelenium +533.3%
~equal in Potassium ~130mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +557.1%
Contains more Vitamin B2Vitamin B2 +213.3%
Contains more Vitamin B5Vitamin B5 +105.7%
Contains more Vitamin B12Vitamin B12 +100%
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lentil soup Rice pudding DV% diff.
Sodium 532mg 109mg 18%
Calcium 17mg 105mg 9%
Iron 1.07mg 0.37mg 9%
Vitamin B2 0.045mg 0.141mg 7%
Copper 0.07mg 0.018mg 6%
Vitamin B12 0.12µg 0.24µg 5%
Folate 20µg 4µg 4%
Vitamin B6 0.09mg 0.035mg 4%
Carbs 8.16g 20.81g 4%
Vitamin D 34IU 4%
Vitamin D 0.8µg 4%
Vitamin A 7µg 46µg 4%
Calories 56kcal 111kcal 3%
Vitamin B5 0.14mg 0.288mg 3%
Manganese 0.12mg 0.057mg 3%
Selenium 0.3µg 1.9µg 3%
Phosphorus 74mg 87mg 2%
Saturated fat 0.45g 0.967g 2%
Protein 3.74g 3.29g 1%
Magnesium 9mg 13mg 1%
Vitamin B3 0.545mg 0.443mg 1%
Cholesterol 3mg 6mg 1%
Vitamin C 1.7mg 0.7mg 1%
Fats 1.12g 1.63g 1%
Zinc 0.3mg 0.38mg 1%
Net carbs 8.16g 20.71g N/A
Potassium 144mg 130mg 0%
Fiber 0.1g 0%
Vitamin B1 0.07mg 0.075mg 0%
Monounsaturated fat 0.52g 0.441g 0%
Polyunsaturated fat 0.13g 0.06g 0%
Tryptophan 0.039mg 0%
Threonine 0.126mg 0%
Isoleucine 0.169mg 0%
Leucine 0.273mg 0%
Lysine 0.221mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.135mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +13.7%
Contains more WaterWater +16.8%
Contains more OtherOther +46.4%
Contains more FatsFats +45.5%
Contains more CarbsCarbs +155%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +17.9%
Contains more Poly. FatPolyunsaturated fat +116.7%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.