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  6. Wheat Bread vs. Lentil soup

Wheat Bread vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between wheat Bread and lentil soup

  • Lentil soup has less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, folate, phosphorus, calcium, and copper.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 11 times more manganese than lentil soup. Wheat Bread has 1.377mg of manganese, while lentil soup has 0.12mg.
  • Wheat Bread has a higher glycemic index than lentil soup.

The food varieties used in the comparison are Bread, wheat, toasted and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +555.6%
Contains more CalciumCalcium +870.6%
Contains more PotassiumPotassium +54.9%
Contains more IronIron +282.2%
Contains more CopperCopper +182.9%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +154.1%
Contains more ManganeseManganese +1047.5%
Contains more SeleniumSelenium +11033.3%
Contains less SodiumSodium -11.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +527.1%
Contains more Vitamin B2Vitamin B2 +748.9%
Contains more Vitamin B3Vitamin B3 +1046.8%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +330%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Lentil soup DV% diff.
Selenium 33.4µg 0.3µg 60%
Manganese 1.377mg 0.12mg 55%
Iron 4.09mg 1.07mg 38%
Vitamin B3 6.25mg 0.545mg 36%
Vitamin B1 0.439mg 0.07mg 31%
Vitamin B2 0.382mg 0.045mg 26%
Fiber 4.7g 19%
Protein 12.96g 3.74g 18%
Folate 86µg 20µg 17%
Carbs 55.77g 8.16g 16%
Phosphorus 188mg 74mg 16%
Calcium 165mg 17mg 15%
Copper 0.198mg 0.07mg 14%
Calories 313kcal 56kcal 13%
Magnesium 59mg 9mg 12%
Zinc 1.47mg 0.3mg 11%
Polyunsaturated fat 1.72g 0.13g 11%
Vitamin B5 0.456mg 0.14mg 6%
Vitamin K 5.7µg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.153mg 0.09mg 5%
Fats 4.27g 1.12g 5%
Choline 22.1mg 4%
Sodium 601mg 532mg 3%
Potassium 223mg 144mg 2%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 1.7mg 2%
Saturated fat 0.989g 0.45g 2%
Monounsaturated fat 1.019g 0.52g 1%
Cholesterol 0mg 3mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 51.07g 8.16g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +246.5%
Contains more FatsFats +281.3%
Contains more CarbsCarbs +583.5%
Contains more OtherOther +125.2%
Contains more WaterWater +253.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +96%
Contains more Poly. FatPolyunsaturated fat +1223.1%
Contains less Sat. FatSaturated fat -54.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.