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  6. Cashew vs. Lentil soup

Cashew vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between cashew and lentil soup

  • Cashew is richer than lentil soup in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6.
  • Daily need coverage for copper for cashew is 236% higher.
  • Cashew contains 66 times more selenium than lentil soup. Cashew contains 19.9µg of selenium, while lentil soup contains 0.3µg.
  • Lentil soup contains less saturated fat.
  • Cashew has a lower glycemic index than lentil soup.

Food types used in this article are Nuts, cashew nuts, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cashew 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.
Cashew
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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 +3144.4%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +358.3%
Contains more IronIron +524.3%
Contains more CopperCopper +3035.7%
Contains more ZincZinc +1826.7%
Contains more PhosphorusPhosphorus +701.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1279.2%
Contains more SeleniumSelenium +6533.3%

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.
Cashew
Cashew
8
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +504.3%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B5Vitamin B5 +517.1%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Lentil soup DV% diff.
Copper 2.195mg 0.07mg 236%
Phosphorus 593mg 74mg 74%
Iron 6.68mg 1.07mg 70%
Magnesium 292mg 9mg 67%
Manganese 1.655mg 0.12mg 67%
Fats 43.85g 1.12g 66%
Monounsaturated fat 23.797g 0.52g 58%
Polyunsaturated fat 7.845g 0.13g 51%
Zinc 5.78mg 0.3mg 50%
Selenium 19.9µg 0.3µg 36%
Saturated fat 7.783g 0.45g 33%
Vitamin B1 0.423mg 0.07mg 29%
Protein 18.22g 3.74g 29%
Vitamin K 34.1µg 28%
Vitamin B6 0.417mg 0.09mg 25%
Calories 553kcal 56kcal 25%
Sodium 12mg 532mg 23%
Potassium 660mg 144mg 15%
Vitamin B5 0.864mg 0.14mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Carbs 30.19g 8.16g 7%
Vitamin E 0.9mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 1.062mg 0.545mg 3%
Calcium 37mg 17mg 2%
Vitamin C 0.5mg 1.7mg 1%
Folate 25µg 20µg 1%
Cholesterol 0mg 3mg 1%
Vitamin B2 0.058mg 0.045mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 26.89g 8.16g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +387.2%
Contains more FatsFats +3815.2%
Contains more CarbsCarbs +270%
Contains more OtherOther +106.5%
Contains more WaterWater +1549%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +4476.3%
Contains more Poly. FatPolyunsaturated fat +5934.6%
Contains less Sat. FatSaturated fat -94.2%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.