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  6. Liver vs. Lentil soup

Liver vs. Lentil soup — In-Depth Nutrition Comparison

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How are liver and lentil soup different?

  • Liver is higher than lentil soup in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 773% more than lentil soup.
  • Liver contains 225 times more selenium than lentil soup. Liver contains 67.5µg of selenium, while lentil soup contains 0.3µg.
  • Lentil soup is lower in cholesterol.
  • Lentil soup has a higher glycemic index (44) than liver (0).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Liver vs Lentil soup infographic
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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.
Liver
Liver
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +1574.8%
Contains more CopperCopper +805.7%
Contains more ZincZinc +2140%
Contains more PhosphorusPhosphorus +225.7%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +22400%
Contains more CalciumCalcium +70%
~equal in Potassium ~144mg

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.
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1288.2%
Contains more Vitamin AVitamin A +77114.3%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B2Vitamin B2 +4780%
Contains more Vitamin B3Vitamin B3 +1447.7%
Contains more Vitamin B5Vitamin B5 +3310%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin B12Vitamin B12 +15458.3%
Contains more FolateFolate +715%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Lentil soup DV% diff.
Vitamin B12 18.67µg 0.12µg 773%
Vitamin A 5405µg 7µg 600%
Iron 17.92mg 1.07mg 211%
Vitamin B2 2.196mg 0.045mg 165%
Selenium 67.5µg 0.3µg 122%
Cholesterol 355mg 3mg 117%
Vitamin B5 4.774mg 0.14mg 93%
Copper 0.634mg 0.07mg 63%
Zinc 6.72mg 0.3mg 58%
Vitamin B3 8.435mg 0.545mg 49%
Protein 26.02g 3.74g 45%
Vitamin B6 0.57mg 0.09mg 37%
Folate 163µg 20µg 36%
Phosphorus 241mg 74mg 24%
Vitamin C 23.6mg 1.7mg 24%
Sodium 49mg 532mg 21%
Vitamin B1 0.258mg 0.07mg 16%
Manganese 0.3mg 0.12mg 8%
Polyunsaturated fat 1.05g 0.13g 6%
Calories 165kcal 56kcal 5%
Fats 4.4g 1.12g 5%
Saturated fat 1.41g 0.45g 4%
Calcium 10mg 17mg 1%
Magnesium 14mg 9mg 1%
Carbs 3.76g 8.16g 1%
Net carbs 3.76g 8.16g N/A
Potassium 150mg 144mg 0%
Monounsaturated fat 0.63g 0.52g 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +595.7%
Contains more FatsFats +292.9%
Contains more OtherOther +22%
Contains more CarbsCarbs +117%
Contains more WaterWater +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +21.2%
Contains more Poly. FatPolyunsaturated fat +707.7%
Contains less Sat. FatSaturated fat -68.1%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.