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  6. Cereal vs. Lentil soup

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
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
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%

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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. 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.