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  6. Lentil soup vs. Béchamel sauce

Lentil soup vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between lentil soup and béchamel sauce

  • Lentil soup has more iron and copper; however, béchamel sauce has more calcium, vitamin B2, vitamin B12, and selenium.
  • Béchamel sauce's daily need coverage for calcium is 11% more.
  • Lentil soup has 5 times more copper than béchamel sauce. Lentil soup has 0.07mg of copper, while béchamel sauce has 0.013mg.
  • Béchamel sauce is lower in sodium.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Sauce, homemade, white, thin.

Infographic

Lentil soup vs Béchamel sauce 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 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more IronIron +409.5%
Contains more CopperCopper +438.5%
Contains more ManganeseManganese +400%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +641.2%
Contains more PotassiumPotassium +13.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -38.3%
Contains more SeleniumSelenium +1000%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B3Vitamin B3 +108.8%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more FolateFolate +122.2%
Contains more Vitamin AVitamin A +942.9%
Contains more Vitamin B2Vitamin B2 +308.9%
Contains more Vitamin B5Vitamin B5 +142.1%
Contains more Vitamin B12Vitamin B12 +150%

All nutrients comparison - raw data values

Nutrient Lentil soup Béchamel sauce DV% diff.
Iron 1.07mg 0.21mg 11%
Vitamin B2 0.045mg 0.184mg 11%
Calcium 17mg 126mg 11%
Polyunsaturated fat 0.13g 1.586g 10%
Fats 1.12g 6.73g 9%
Sodium 532mg 328mg 9%
Vitamin B12 0.12µg 0.3µg 8%
Saturated fat 0.45g 2.152g 8%
Vitamin A 7µg 73µg 7%
Copper 0.07mg 0.013mg 6%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Monounsaturated fat 0.52g 2.67g 5%
Selenium 0.3µg 3.3µg 5%
Manganese 0.12mg 0.024mg 4%
Vitamin B6 0.09mg 0.041mg 4%
Vitamin B5 0.14mg 0.339mg 4%
Phosphorus 74mg 101mg 4%
Folate 20µg 9µg 3%
Choline 14.1mg 3%
Vitamin B3 0.545mg 0.261mg 2%
Calories 56kcal 105kcal 2%
Cholesterol 3mg 8mg 2%
Vitamin E 0.17mg 1%
Zinc 0.3mg 0.42mg 1%
Vitamin C 1.7mg 0.8mg 1%
Vitamin B1 0.07mg 0.055mg 1%
Potassium 144mg 163mg 1%
Vitamin K 0.6µg 1%
Magnesium 9mg 15mg 1%
Protein 3.74g 3.77g 0%
Net carbs 8.16g 7.3g N/A
Carbs 8.16g 7.4g 0%
Sugar 4.78g N/A
Fiber 0.1g 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more FatsFats +500.9%
Contains more OtherOther +17.1%
~equal in Protein ~3.77g
~equal in Carbs ~7.4g
~equal in Water ~80.66g

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +413.5%
Contains more Poly. FatPolyunsaturated fat +1120%

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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

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.