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  6. Lentil soup vs. Carambola

Lentil soup vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between lentil soup and carambola?

  • Lentil soup is higher in iron, phosphorus, and vitamin B6, yet carambola is higher in vitamin C, copper, and vitamin B5.
  • Carambola's daily need coverage for vitamin C is 36% more.
  • Lentil soup has 266 times more sodium than carambola. While lentil soup has 532mg of sodium, carambola has only 2mg.

We used Soup, lentil with ham, canned, ready-to-serve and Carambola, (starfruit), raw types in this article.

Infographic

Lentil soup vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more CalciumCalcium +466.7%
Contains more IronIron +1237.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +516.7%
Contains more ManganeseManganese +224.3%
Contains more MagnesiumMagnesium +11.1%
Contains more CopperCopper +95.7%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +100%
~equal in Potassium ~133mg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +1923.5%
Contains more Vitamin B5Vitamin B5 +179.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Carambola DV% diff.
Vitamin C 1.7mg 34.4mg 36%
Sodium 532mg 2mg 23%
Iron 1.07mg 0.08mg 12%
Fiber 2.8g 11%
Phosphorus 74mg 12mg 9%
Copper 0.07mg 0.137mg 7%
Vitamin B6 0.09mg 0.017mg 6%
Vitamin B1 0.07mg 0.014mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.14mg 0.391mg 5%
Protein 3.74g 1.04g 5%
Manganese 0.12mg 0.037mg 4%
Folate 20µg 12µg 2%
Zinc 0.3mg 0.12mg 2%
Saturated fat 0.45g 0.019g 2%
Vitamin B2 0.045mg 0.016mg 2%
Vitamin B3 0.545mg 0.367mg 1%
Choline 7.6mg 1%
Monounsaturated fat 0.52g 0.03g 1%
Calories 56kcal 31kcal 1%
Selenium 0.3µg 0.6µg 1%
Vitamin E 0.15mg 1%
Calcium 17mg 3mg 1%
Cholesterol 3mg 0mg 1%
Fats 1.12g 0.33g 1%
Carbs 8.16g 6.73g 0%
Net carbs 8.16g 3.93g N/A
Magnesium 9mg 10mg 0%
Potassium 144mg 133mg 0%
Sugar 3.98g N/A
Vitamin A 7µg 3µg 0%
Polyunsaturated fat 0.13g 0.184g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +259.6%
Contains more FatsFats +239.4%
Contains more CarbsCarbs +21.2%
Contains more OtherOther +136.5%
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +41.5%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.