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  6. Crackers vs. Lentil soup

Crackers vs. Lentil soup — In-Depth Nutrition Comparison

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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

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 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 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.
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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 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 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 more Mono. FatMonounsaturated fat +1160.2%
Contains more Poly. FatPolyunsaturated fat +10005.4%
Contains less Sat. FatSaturated fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Lentil soup 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
8%
Lentil soup
Minerals Daily Need Coverage Score
56%
Crackers
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 194mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 5.112g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 19)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 3mg)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.