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  6. Avocado vs. Lentil soup

Avocado vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between avocadoes and lentil soup

  • Avocadoes are richer than lentil soup in vitamin B5, folate, copper, vitamin B6, potassium, vitamin C, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B5 for avocadoes is 25% higher.
  • Avocadoes contain 6 times more vitamin C than lentil soup. Avocadoes contain 10mg of vitamin C, while lentil soup contains 1.7mg.
  • Lentil soup contains less saturated fat.

Food types used in this article are Avocados, raw, all commercial varieties and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +222.2%
Contains more PotassiumPotassium +236.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +41.7%
Contains more IronIron +94.5%
Contains more PhosphorusPhosphorus +42.3%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +488.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +218.9%
Contains more Vitamin B5Vitamin B5 +892.1%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +305%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg

All nutrients comparison - raw data values

Nutrient Avocado Lentil soup DV% diff.
Fiber 6.7g 27%
Vitamin B5 1.389mg 0.14mg 25%
Sodium 7mg 532mg 23%
Monounsaturated fat 9.799g 0.52g 23%
Fats 14.66g 1.12g 21%
Vitamin K 21µg 18%
Folate 81µg 20µg 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.257mg 0.09mg 13%
Copper 0.19mg 0.07mg 13%
Polyunsaturated fat 1.816g 0.13g 11%
Potassium 485mg 144mg 10%
Vitamin C 10mg 1.7mg 9%
Saturated fat 2.126g 0.45g 8%
Iron 0.55mg 1.07mg 7%
Vitamin B3 1.738mg 0.545mg 7%
Vitamin B2 0.13mg 0.045mg 7%
Vitamin B12 0µg 0.12µg 5%
Calories 160kcal 56kcal 5%
Magnesium 29mg 9mg 5%
Protein 2g 3.74g 3%
Phosphorus 52mg 74mg 3%
Zinc 0.64mg 0.3mg 3%
Choline 14.2mg 3%
Cholesterol 0mg 3mg 1%
Manganese 0.142mg 0.12mg 1%
Calcium 12mg 17mg 1%
Carbs 8.53g 8.16g 0%
Net carbs 1.83g 8.16g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Vitamin A 7µg 7µg 0%
Selenium 0.4µg 0.3µg 0%
Vitamin B1 0.067mg 0.07mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1208.9%
Contains more OtherOther +28.5%
Contains more ProteinProtein +87%
Contains more WaterWater +17.1%
~equal in Carbs ~8.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +1784.4%
Contains more Poly. FatPolyunsaturated fat +1296.9%
Contains less Sat. FatSaturated fat -78.8%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.