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  6. Lentil soup vs. Avocado

Lentil soup vs. Avocado — In-Depth Nutrition Comparison

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The main differences between lentil soup and avocadoes

  • Avocadoes are richer than lentil soup in vitamin B5, folate, copper, vitamin B6, potassium, vitamin C, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B5 for avocadoes is 25% higher.
  • Lentil soup contains 76 times more sodium than avocadoes. Lentil soup contains 532mg of sodium, while avocadoes contain 7mg.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Avocados, raw, all commercial varieties.

Infographic

Lentil soup vs Avocado infographic
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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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +41.7%
Contains more IronIron +94.5%
Contains more PhosphorusPhosphorus +42.3%
Contains more MagnesiumMagnesium +222.2%
Contains more PotassiumPotassium +236.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +33.3%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +488.2%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +218.9%
Contains more Vitamin B5Vitamin B5 +892.1%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more FolateFolate +305%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg

All nutrients comparison - raw data values

Nutrient Lentil soup Avocado DV% diff.
Fiber 6.7g 27%
Vitamin B5 0.14mg 1.389mg 25%
Sodium 532mg 7mg 23%
Monounsaturated fat 0.52g 9.799g 23%
Fats 1.12g 14.66g 21%
Vitamin K 21µg 18%
Folate 20µg 81µg 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.09mg 0.257mg 13%
Copper 0.07mg 0.19mg 13%
Polyunsaturated fat 0.13g 1.816g 11%
Potassium 144mg 485mg 10%
Vitamin C 1.7mg 10mg 9%
Saturated fat 0.45g 2.126g 8%
Iron 1.07mg 0.55mg 7%
Vitamin B3 0.545mg 1.738mg 7%
Vitamin B2 0.045mg 0.13mg 7%
Vitamin B12 0.12µg 0µg 5%
Calories 56kcal 160kcal 5%
Magnesium 9mg 29mg 5%
Protein 3.74g 2g 3%
Phosphorus 74mg 52mg 3%
Zinc 0.3mg 0.64mg 3%
Choline 14.2mg 3%
Cholesterol 3mg 0mg 1%
Manganese 0.12mg 0.142mg 1%
Calcium 17mg 12mg 1%
Carbs 8.16g 8.53g 0%
Net carbs 8.16g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Vitamin A 7µg 7µg 0%
Selenium 0.3µg 0.4µg 0%
Vitamin B1 0.07mg 0.067mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +87%
Contains more WaterWater +17.1%
Contains more FatsFats +1208.9%
Contains more OtherOther +28.5%
~equal in Carbs ~8.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +1784.4%
Contains more Poly. FatPolyunsaturated fat +1296.9%

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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
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.