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  6. Wild rice raw vs. Lentil soup

Wild rice raw vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and lentil soup

  • Wild rice raw is higher than lentil soup in manganese, zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, folate, and vitamin B5.
  • Wild rice raw covers your daily manganese needs 53% more than lentil soup.
  • Wild rice raw contains 20 times more zinc than lentil soup. While wild rice raw contains 5.96mg of zinc, lentil soup contains only 0.3mg.
  • The amount of sodium in wild rice raw is lower.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Wild rice, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Wild rice raw vs Lentil soup 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1866.7%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +196.5%
Contains more IronIron +83.2%
Contains more CopperCopper +648.6%
Contains more ZincZinc +1886.7%
Contains more PhosphorusPhosphorus +485.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1007.5%
Contains more SeleniumSelenium +833.3%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +482.2%
Contains more Vitamin B3Vitamin B3 +1135.4%
Contains more Vitamin B5Vitamin B5 +667.1%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Lentil soup DV% diff.
Manganese 1.329mg 0.12mg 53%
Phosphorus 433mg 74mg 51%
Zinc 5.96mg 0.3mg 51%
Copper 0.524mg 0.07mg 50%
Magnesium 177mg 9mg 40%
Vitamin B3 6.733mg 0.545mg 39%
Fiber 6.2g 25%
Sodium 7mg 532mg 23%
Vitamin B6 0.391mg 0.09mg 23%
Protein 14.73g 3.74g 22%
Carbs 74.9g 8.16g 22%
Vitamin B5 1.074mg 0.14mg 19%
Folate 95µg 20µg 19%
Vitamin B2 0.262mg 0.045mg 17%
Calories 357kcal 56kcal 15%
Iron 1.96mg 1.07mg 11%
Potassium 427mg 144mg 8%
Choline 35mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.82mg 5%
Selenium 2.8µg 0.3µg 5%
Polyunsaturated fat 0.676g 0.13g 4%
Vitamin B1 0.115mg 0.07mg 4%
Vitamin C 0mg 1.7mg 2%
Vitamin K 1.9µg 2%
Vitamin A 1µg 7µg 1%
Monounsaturated fat 0.159g 0.52g 1%
Cholesterol 0mg 3mg 1%
Saturated fat 0.156g 0.45g 1%
Fats 1.08g 1.12g 0%
Net carbs 68.7g 8.16g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +293.9%
Contains more CarbsCarbs +817.9%
Contains more OtherOther +24.4%
Contains more WaterWater +1005%
~equal in Fats ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -65.3%
Contains more Poly. FatPolyunsaturated fat +420%
Contains more Mono. FatMonounsaturated fat +227%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.