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Lentil soup vs. Cashew — In-Depth Nutrition Comparison

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The main differences between lentil soup and cashew

  • Cashew is richer than lentil soup in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6.
  • Daily need coverage for copper for cashew is 236% higher.
  • Lentil soup contains less saturated fat.
  • Cashew has a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Nuts, cashew nuts, raw.

Infographic

Lentil soup vs Cashew 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%
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more MagnesiumMagnesium +3144.4%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +358.3%
Contains more IronIron +524.3%
Contains more CopperCopper +3035.7%
Contains more ZincZinc +1826.7%
Contains more PhosphorusPhosphorus +701.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1279.2%
Contains more SeleniumSelenium +6533.3%

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%
Cashew
8
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +504.3%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B5Vitamin B5 +517.1%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1549%
Contains more ProteinProtein +387.2%
Contains more FatsFats +3815.2%
Contains more CarbsCarbs +270%
Contains more OtherOther +106.5%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +4476.3%
Contains more Poly. FatPolyunsaturated fat +5934.6%

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 Cashew
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil soup Cashew DV% diff.
Copper 0.07mg 2.195mg 236%
Phosphorus 74mg 593mg 74%
Iron 1.07mg 6.68mg 70%
Magnesium 9mg 292mg 67%
Manganese 0.12mg 1.655mg 67%
Fats 1.12g 43.85g 66%
Monounsaturated fat 0.52g 23.797g 58%
Polyunsaturated fat 0.13g 7.845g 51%
Zinc 0.3mg 5.78mg 50%
Selenium 0.3µg 19.9µg 36%
Saturated fat 0.45g 7.783g 33%
Vitamin B1 0.07mg 0.423mg 29%
Protein 3.74g 18.22g 29%
Vitamin K 34.1µg 28%
Vitamin B6 0.09mg 0.417mg 25%
Calories 56kcal 553kcal 25%
Sodium 532mg 12mg 23%
Potassium 144mg 660mg 15%
Vitamin B5 0.14mg 0.864mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Carbs 8.16g 30.19g 7%
Vitamin E 0.9mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B3 0.545mg 1.062mg 3%
Calcium 17mg 37mg 2%
Vitamin C 1.7mg 0.5mg 1%
Folate 20µg 25µg 1%
Cholesterol 3mg 0mg 1%
Vitamin B2 0.045mg 0.058mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 8.16g 26.89g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Lentil soup
32%
Cashew
Minerals Daily Need Coverage Score
21%
Lentil soup
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 7.333g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 520mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.