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Cereal vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between cereal and lentil soup

  • Cereal is higher than lentil soup in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal covers your daily vitamin B1 needs 518% more than lentil soup.
  • Cereal contains 86 times more vitamin B2 than lentil soup. While cereal contains 3.87mg of vitamin B2, lentil soup contains only 0.045mg.
  • The amount of sodium in lentil soup is lower.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cereal 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.
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +111.1%
Contains more IronIron +3083.2%
Contains more CopperCopper +95.7%
Contains more ZincZinc +2433.3%
Contains more ManganeseManganese +558.3%
Contains more SeleniumSelenium +2000%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +37.1%
Contains less SodiumSodium -33.1%
~equal in Phosphorus ~74mg

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.
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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 CVitamin C +2164.7%
Contains more Vitamin AVitamin A +11528.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8882.9%
Contains more Vitamin B2Vitamin B2 +8500%
Contains more Vitamin B3Vitamin B3 +5334.9%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B6Vitamin B6 +6551.1%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +62%
Contains more CarbsCarbs +964.3%
Contains more OtherOther +81.3%
Contains more WaterWater +2168.5%
~equal in Fats ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -42.2%
Contains more Poly. FatPolyunsaturated fat +172.3%
Contains more Mono. FatMonounsaturated fat +154.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Lentil soup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Lentil soup DV% diff.
Vitamin B1 6.288mg 0.07mg 518%
Vitamin B6 5.986mg 0.09mg 454%
Iron 34.06mg 1.07mg 412%
Vitamin B2 3.87mg 0.045mg 294%
Vitamin B3 29.62mg 0.545mg 182%
Vitamin A 814µg 7µg 90%
Zinc 7.6mg 0.3mg 66%
Vitamin C 38.5mg 1.7mg 41%
Manganese 0.79mg 0.12mg 29%
Carbs 86.85g 8.16g 26%
Calories 378kcal 56kcal 16%
Sodium 795mg 532mg 11%
Selenium 6.3µg 0.3µg 11%
Copper 0.137mg 0.07mg 7%
Fiber 1.4g 6%
Protein 6.06g 3.74g 5%
Vitamin B12 0.12µg 5%
Folate 20µg 5%
Vitamin B5 0.226mg 0.14mg 2%
Magnesium 19mg 9mg 2%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.354g 0.13g 1%
Calcium 10mg 17mg 1%
Saturated fat 0.26g 0.45g 1%
Monounsaturated fat 0.204g 0.52g 1%
Cholesterol 3mg 1%
Potassium 105mg 144mg 1%
Fats 1.08g 1.12g 0%
Net carbs 85.45g 8.16g N/A
Sugar 10.35g N/A
Phosphorus 77mg 74mg 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
371%
Cereal
8%
Lentil soup
Minerals Daily Need Coverage Score
183%
Cereal
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 263mg)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.19g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.