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  6. Cassava vs. Lentil soup

Cassava vs. Lentil soup — In-Depth Nutrition Comparison

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Differences between cassava and lentil soup

  • Cassava has more vitamin C and manganese, while lentil soup has more iron and phosphorus.
  • Lentil soup's daily need coverage for sodium is 23% higher.
  • Lentil soup contains 12 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while lentil soup contains 1.7mg.
  • The amount of sodium in cassava is lower.
  • Lentil soup has a lower glycemic index. The glycemic index of lentil soup is 44, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +133.3%
Contains more PotassiumPotassium +88.2%
Contains more CopperCopper +42.9%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +220%
Contains more SeleniumSelenium +133.3%
Contains more IronIron +296.3%
Contains more PhosphorusPhosphorus +174.1%
~equal in Calcium ~17mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +1111.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.045mg
~equal in Vitamin B6 ~0.09mg

All nutrients comparison - raw data values

Nutrient Cassava Lentil soup DV% diff.
Sodium 14mg 532mg 23%
Vitamin C 20.6mg 1.7mg 21%
Manganese 0.384mg 0.12mg 11%
Iron 0.27mg 1.07mg 10%
Carbs 38.06g 8.16g 10%
Phosphorus 27mg 74mg 7%
Fiber 1.8g 7%
Protein 1.36g 3.74g 5%
Vitamin B12 0µg 0.12µg 5%
Calories 160kcal 56kcal 5%
Potassium 271mg 144mg 4%
Choline 23.7mg 4%
Copper 0.1mg 0.07mg 3%
Magnesium 21mg 9mg 3%
Folate 27µg 20µg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.074g 0.45g 2%
Vitamin B3 0.854mg 0.545mg 2%
Monounsaturated fat 0.075g 0.52g 1%
Vitamin B5 0.107mg 0.14mg 1%
Polyunsaturated fat 0.048g 0.13g 1%
Vitamin B1 0.087mg 0.07mg 1%
Fats 0.28g 1.12g 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin A 1µg 7µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 36.26g 8.16g N/A
Calcium 16mg 17mg 0%
Sugar 1.7g N/A
Zinc 0.34mg 0.3mg 0%
Vitamin B2 0.048mg 0.045mg 0%
Vitamin B6 0.088mg 0.09mg 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 CarbsCarbs +366.4%
Contains more ProteinProtein +175%
Contains more FatsFats +300%
Contains more WaterWater +43.7%
Contains more OtherOther +98.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -83.6%
Contains more Mono. FatMonounsaturated fat +593.3%
Contains more Poly. FatPolyunsaturated fat +170.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.