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  6. Salmon raw vs. Lentil soup

Salmon raw vs. Lentil soup — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and lentil soup

  • Lentil soup has less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, and phosphorus than salmon raw.
  • Salmon raw covers your daily need for vitamin B12, 128% more than lentil soup.
  • Salmon raw has 122 times more selenium than lentil soup. While salmon raw has 36.5µg of selenium, lentil soup has only 0.3µg.
  • Lentil soup has less cholesterol.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +222.2%
Contains more PotassiumPotassium +240.3%
Contains more CopperCopper +257.1%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +170.3%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +12066.7%
Contains more CalciumCalcium +41.7%
Contains more IronIron +33.8%
Contains more ManganeseManganese +650%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 AVitamin A +71.4%
Contains more Vitamin B1Vitamin B1 +222.9%
Contains more Vitamin B2Vitamin B2 +744.4%
Contains more Vitamin B3Vitamin B3 +1342.2%
Contains more Vitamin B5Vitamin B5 +1088.6%
Contains more Vitamin B6Vitamin B6 +808.9%
Contains more Vitamin B12Vitamin B12 +2550%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Lentil soup DV% diff.
Vitamin B12 3.18µg 0.12µg 128%
Selenium 36.5µg 0.3µg 66%
Vitamin B6 0.818mg 0.09mg 56%
Vitamin B3 7.86mg 0.545mg 46%
Protein 19.84g 3.74g 32%
Vitamin B5 1.664mg 0.14mg 30%
Vitamin B2 0.38mg 0.045mg 26%
Sodium 44mg 532mg 21%
Copper 0.25mg 0.07mg 20%
Phosphorus 200mg 74mg 18%
Cholesterol 55mg 3mg 17%
Polyunsaturated fat 2.539g 0.13g 16%
Vitamin B1 0.226mg 0.07mg 13%
Potassium 490mg 144mg 10%
Fats 6.34g 1.12g 8%
Magnesium 29mg 9mg 5%
Manganese 0.016mg 0.12mg 5%
Monounsaturated fat 2.103g 0.52g 4%
Calories 142kcal 56kcal 4%
Zinc 0.64mg 0.3mg 3%
Iron 0.8mg 1.07mg 3%
Carbs 0g 8.16g 3%
Saturated fat 0.981g 0.45g 2%
Vitamin C 0mg 1.7mg 2%
Vitamin A 12µg 7µg 1%
Calcium 12mg 17mg 1%
Folate 25µg 20µg 1%
Net carbs 0g 8.16g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +430.5%
Contains more FatsFats +466.1%
Contains more OtherOther +332.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +304.4%
Contains more Poly. FatPolyunsaturated fat +1853.1%
Contains less Sat. FatSaturated fat -54.1%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.