Crackers vs. Lentil soup — In-Depth Nutrition Comparison
Compare
What are the main differences between crackers and lentil soup?
- Crackers have more iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, folate, manganese, selenium, and calcium than lentil soup.
- Crackers' daily need coverage for iron is 37% higher.
- Lentil soup has 22 times less selenium than crackers. Crackers have 6.7µg of selenium, while lentil soup has 0.3µg.
- Lentil soup is lower in saturated fat.
- Crackers have a higher glycemic index (63) than lentil soup (44).
We used Crackers, standard snack-type, regular and Soup, lentil with ham, canned, ready-to-serve types in this comparison.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +605.9% |
| Contains more IronIron | +276.6% |
| Contains more CopperCopper | +48.6% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +235.1% |
| Contains more ManganeseManganese | +309.2% |
| Contains more SeleniumSelenium | +2133.3% |
| Contains more PotassiumPotassium | +22% |
| Contains less SodiumSodium | -26.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +494.3% |
| Contains more Vitamin B2Vitamin B2 | +913.3% |
| Contains more Vitamin B3Vitamin B3 | +698.5% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +360% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.13g | 87% |
| Vitamin K | 69.3µg | 58% | |
| Fats | 26.43g | 1.12g | 39% |
| Iron | 4.03mg | 1.07mg | 37% |
| Vitamin B2 | 0.456mg | 0.045mg | 32% |
| Vitamin B1 | 0.416mg | 0.07mg | 29% |
| Phosphorus | 248mg | 74mg | 25% |
| Vitamin B3 | 4.352mg | 0.545mg | 24% |
| Saturated fat | 5.562g | 0.45g | 23% |
| Calories | 510kcal | 56kcal | 23% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Folate | 92µg | 20µg | 18% |
| Carbs | 61.3g | 8.16g | 18% |
| Manganese | 0.491mg | 0.12mg | 16% |
| Monounsaturated fat | 6.553g | 0.52g | 15% |
| Selenium | 6.7µg | 0.3µg | 12% |
| Calcium | 120mg | 17mg | 10% |
| Fiber | 2.3g | 9% | |
| Sodium | 726mg | 532mg | 8% |
| Protein | 6.64g | 3.74g | 6% |
| Vitamin B5 | 0.417mg | 0.14mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Copper | 0.104mg | 0.07mg | 4% |
| Zinc | 0.49mg | 0.3mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Choline | 9.6mg | 2% | |
| Magnesium | 18mg | 9mg | 2% |
| Vitamin B6 | 0.063mg | 0.09mg | 2% |
| Potassium | 118mg | 144mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 59g | 8.16g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +77.5% |
| Contains more FatsFats | +2259.8% |
| Contains more CarbsCarbs | +651.2% |
| Contains more OtherOther | +102.4% |
| Contains more WaterWater | +2630.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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 | +1160.2% |
| Contains more Poly. FatPolyunsaturated fat | +10005.4% |
| Contains less Sat. FatSaturated fat | -91.9% |
