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  6. Lentil soup vs. Cassava

Lentil soup vs. Cassava — In-Depth Nutrition Comparison

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Differences between lentil soup and cassava

  • Lentil soup has more iron and phosphorus, while cassava has more vitamin C and manganese.
  • Lentil soup's daily need coverage for sodium is 23% higher.
  • Cassava contains 4 times less iron than lentil soup. Lentil soup contains 1.07mg of iron, while cassava contains 0.27mg.
  • The amount of sodium in cassava is lower.
  • Lentil soup has a lower glycemic index. The glycemic index of lentil soup is 44, while the glycemic index of cassava is 94.

The food types used in this comparison are Soup, lentil with ham, canned, ready-to-serve and Cassava, raw.

Infographic

Lentil soup vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more IronIron +296.3%
Contains more PhosphorusPhosphorus +174.1%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +88.2%
Contains more CopperCopper +42.9%
Contains more ZincZinc +13.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +220%
Contains more SeleniumSelenium +133.3%
~equal in Calcium ~16mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1111.8%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more FolateFolate +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B6 ~0.088mg

All nutrients comparison - raw data values

Nutrient Lentil soup Cassava DV% diff.
Sodium 532mg 14mg 23%
Vitamin C 1.7mg 20.6mg 21%
Manganese 0.12mg 0.384mg 11%
Iron 1.07mg 0.27mg 10%
Carbs 8.16g 38.06g 10%
Phosphorus 74mg 27mg 7%
Fiber 1.8g 7%
Protein 3.74g 1.36g 5%
Vitamin B12 0.12µg 0µg 5%
Calories 56kcal 160kcal 5%
Potassium 144mg 271mg 4%
Choline 23.7mg 4%
Copper 0.07mg 0.1mg 3%
Magnesium 9mg 21mg 3%
Folate 20µg 27µg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.45g 0.074g 2%
Vitamin B3 0.545mg 0.854mg 2%
Monounsaturated fat 0.52g 0.075g 1%
Vitamin B5 0.14mg 0.107mg 1%
Polyunsaturated fat 0.13g 0.048g 1%
Vitamin B1 0.07mg 0.087mg 1%
Fats 1.12g 0.28g 1%
Vitamin E 0.19mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin A 7µg 1µg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 36.26g N/A
Calcium 17mg 16mg 0%
Sugar 1.7g N/A
Zinc 0.3mg 0.34mg 0%
Vitamin B2 0.045mg 0.048mg 0%
Vitamin B6 0.09mg 0.088mg 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +175%
Contains more FatsFats +300%
Contains more WaterWater +43.7%
Contains more OtherOther +98.4%
Contains more CarbsCarbs +366.4%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +593.3%
Contains more Poly. FatPolyunsaturated fat +170.8%
Contains less Sat. FatSaturated fat -83.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.