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Lentil soup vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between Lentil soup and Caesar salad

  • Caesar salad is richer than Lentil soup in Selenium, Vitamin B1, Phosphorus, Calcium, Vitamin B2, Vitamin B3, Iron, Zinc, and Vitamin B12.
  • Daily need coverage for Selenium from Caesar salad is 57% higher.
  • Lentil soup contains less Saturated Fat.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Lentil soup vs Caesar salad 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 Calcium +1270.6%
Contains more Iron +118.7%
Contains more Magnesium +211.1%
Contains more Phosphorus +212.2%
Contains more Potassium +18.1%
Contains less Sodium -14.7%
Contains more Zinc +436.7%
Contains more Copper +80%
Contains more Manganese +167.5%
Contains more Selenium +10366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 7% 32% 13% 70% 9% 24% 16% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Calcium +1270.6%
Contains more Iron +118.7%
Contains more Magnesium +211.1%
Contains more Phosphorus +212.2%
Contains more Potassium +18.1%
Contains less Sodium -14.7%
Contains more Zinc +436.7%
Contains more Copper +80%
Contains more Manganese +167.5%
Contains more Selenium +10366.7%

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 C +∞%
Contains more Vitamin A +148.3%
Contains more Vitamin B1 +438.6%
Contains more Vitamin B2 +560%
Contains more Vitamin B3 +493.9%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B12 +233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 6% 18% 11% 11% 9% 21% 15% 15% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +148.3%
Contains more Vitamin B1 +438.6%
Contains more Vitamin B2 +560%
Contains more Vitamin B3 +493.9%
Contains more Vitamin B5 +219.3%
Contains more Vitamin B12 +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +97.6%
Contains more Protein +258%
Contains more Fats +751.8%
Contains more Carbs +286%
Contains more Other +77.2%
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more Water +97.6%
Contains more Protein +258%
Contains more Fats +751.8%
Contains more Carbs +286%
Contains more Other +77.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +357.7%
Contains more Polyunsaturated fat +1023.8%
41% 47% 12%
Saturated Fat: 0.45 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.13 g
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +357.7%
Contains more Polyunsaturated fat +1023.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil soup Caesar salad Opinion
Net carbs 8.16g 29.8g Caesar salad
Protein 3.74g 13.39g Caesar salad
Fats 1.12g 9.54g Caesar salad
Carbs 8.16g 31.5g Caesar salad
Calories 56kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 4.02g Lentil soup
Fiber 1.7g Caesar salad
Calcium 17mg 233mg Caesar salad
Iron 1.07mg 2.34mg Caesar salad
Magnesium 9mg 28mg Caesar salad
Phosphorus 74mg 231mg Caesar salad
Potassium 144mg 170mg Caesar salad
Sodium 532mg 454mg Caesar salad
Zinc 0.3mg 1.61mg Caesar salad
Copper 0.07mg 0.126mg Caesar salad
Manganese 0.12mg 0.321mg Caesar salad
Selenium 0.3µg 31.4µg Caesar salad
Vitamin A 145IU 360IU Caesar salad
Vitamin A RAE 7µg 78µg Caesar salad
Vitamin E 0.61mg Caesar salad
Vitamin C 1.7mg 0mg Lentil soup
Vitamin B1 0.07mg 0.377mg Caesar salad
Vitamin B2 0.045mg 0.297mg Caesar salad
Vitamin B3 0.545mg 3.237mg Caesar salad
Vitamin B5 0.14mg 0.447mg Caesar salad
Vitamin B6 0.09mg Lentil soup
Folate 20µg Lentil soup
Vitamin B12 0.12µg 0.4µg Caesar salad
Vitamin K 5.9µg Caesar salad
Tryptophan 0.15mg Caesar salad
Threonine 0.393mg Caesar salad
Isoleucine 0.547mg Caesar salad
Leucine 1.137mg Caesar salad
Lysine 0.523mg Caesar salad
Methionine 0.3mg Caesar salad
Phenylalanine 0.717mg Caesar salad
Valine 0.7mg Caesar salad
Histidine 0.36mg Caesar salad
Cholesterol 3mg 24mg Lentil soup
Saturated Fat 0.45g 4.206g Lentil soup
Monounsaturated Fat 0.52g 2.38g Caesar salad
Polyunsaturated fat 0.13g 1.461g Caesar salad
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Caesar salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Lentil soup
29%
Caesar salad
Minerals Daily Need Coverage Score
21%
Lentil soup
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 4.02g)
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Lentil soup
Lentil soup is lower in Saturated Fat (difference - 3.756g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.