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  6. Chicken gumbo vs. Lentil soup

Chicken gumbo vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between chicken gumbo and lentil soup

  • Chicken gumbo is richer in vitamin B2, selenium, and vitamin B1, yet lentil soup is richer in phosphorus.
  • Daily need coverage for vitamin B2 for chicken gumbo is 20% higher.
  • Chicken gumbo contains 22 times more selenium than lentil soup. Chicken gumbo contains 6.7µg of selenium, while lentil soup contains 0.3µg.
  • Lentil soup contains less sodium.

Food types used in this article are Soup, chicken gumbo, canned, condensed and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Chicken gumbo 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 2.1% 5.7% 5.3% 27% 33% 8.2% 8.6% 90% 26% 37%
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 CalciumCalcium +11.8%
Contains more CopperCopper +42.9%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +2133.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +140%
Contains more IronIron +50.7%
Contains more PhosphorusPhosphorus +270%
Contains less SodiumSodium -23.2%
~equal in Zinc ~0.3mg

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 13% 1.7% 7.2% 0% 50% 69% 9.9% 9.6% 12% 2.5% 14% 3.8% 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 +135.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +500%
Contains more FolateFolate +300%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.545mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chicken gumbo Lentil soup DV% diff.
Vitamin B2 0.3mg 0.045mg 20%
Selenium 6.7µg 0.3µg 12%
Vitamin B1 0.2mg 0.07mg 11%
Phosphorus 20mg 74mg 8%
Sodium 693mg 532mg 7%
Fiber 1.6g 6%
Vitamin K 5.7µg 5%
Iron 0.71mg 1.07mg 5%
Folate 5µg 20µg 4%
Vitamin B12 0.02µg 0.12µg 4%
Protein 2.1g 3.74g 3%
Vitamin C 4mg 1.7mg 3%
Vitamin B6 0.05mg 0.09mg 3%
Manganese 0.2mg 0.12mg 3%
Copper 0.1mg 0.07mg 3%
Potassium 60mg 144mg 2%
Vitamin E 0.36mg 2%
Saturated fat 0.26g 0.45g 1%
Polyunsaturated fat 0.28g 0.13g 1%
Calories 45kcal 56kcal 1%
Magnesium 3mg 9mg 1%
Fats 1.14g 1.12g 0%
Carbs 6.67g 8.16g 0%
Net carbs 5.07g 8.16g N/A
Cholesterol 3mg 3mg 0%
Calcium 19mg 17mg 0%
Sugar 1.93g N/A
Zinc 0.3mg 0.3mg 0%
Vitamin A 5µg 7µg 0%
Vitamin B3 0.53mg 0.545mg 0%
Vitamin B5 0.16mg 0.14mg 0%
Monounsaturated fat 0.52g 0.52g 0%
Tryptophan 0.018mg 0%
Threonine 0.066mg 0%
Isoleucine 0.079mg 0%
Leucine 0.134mg 0%
Lysine 0.129mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.077mg 0%
Valine 0.093mg 0%
Histidine 0.046mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 88% 2%
Protein: 2.1 g
Fats: 1.14 g
Carbs: 6.67 g
Water: 88.02 g
Other: 2.07 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 OtherOther +68.3%
Contains more ProteinProtein +78.1%
Contains more CarbsCarbs +22.3%
~equal in Fats ~1.12g
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 49% 26%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.28 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 +115.4%
~equal in Monounsaturated fat ~0.52g

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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. Chicken gumbo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171147/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.