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  6. Lentil soup vs. Chard raw

Lentil soup vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between lentil soup and chard raw

  • Chard raw is richer than lentil soup in vitamin A, vitamin C, magnesium, copper, manganese, iron, and potassium.
  • Daily need coverage for vitamin A for chard raw is 119% higher.
  • Lentil soup contains 2 times more sodium than chard raw. Lentil soup contains 532mg of sodium, while chard raw contains 213mg.
  • Chard raw has a lower glycemic index than lentil soup.

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

Infographic

Lentil soup vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PhosphorusPhosphorus +60.9%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +68.2%
Contains more CopperCopper +155.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +205%
Contains more SeleniumSelenium +200%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
Contains more Vitamin CVitamin C +1664.7%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +22.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

All nutrients comparison - raw data values

Nutrient Lentil soup Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 7µg 306µg 33%
Vitamin C 1.7mg 30mg 31%
Magnesium 9mg 81mg 17%
Sodium 532mg 213mg 14%
Vitamin E 1.89mg 13%
Copper 0.07mg 0.179mg 12%
Manganese 0.12mg 0.366mg 11%
Iron 1.07mg 1.8mg 9%
Potassium 144mg 379mg 7%
Fiber 1.6g 6%
Vitamin B12 0.12µg 0µg 5%
Protein 3.74g 1.8g 4%
Phosphorus 74mg 46mg 4%
Calcium 17mg 51mg 3%
Vitamin B2 0.045mg 0.09mg 3%
Choline 18mg 3%
Vitamin B1 0.07mg 0.04mg 3%
Folate 20µg 14µg 2%
Saturated fat 0.45g 0.03g 2%
Calories 56kcal 19kcal 2%
Selenium 0.3µg 0.9µg 1%
Cholesterol 3mg 0mg 1%
Zinc 0.3mg 0.36mg 1%
Fats 1.12g 0.2g 1%
Carbs 8.16g 3.74g 1%
Monounsaturated fat 0.52g 0.04g 1%
Vitamin B6 0.09mg 0.099mg 1%
Vitamin B5 0.14mg 0.172mg 1%
Vitamin B3 0.545mg 0.4mg 1%
Net carbs 8.16g 2.14g N/A
Sugar 1.1g N/A
Polyunsaturated fat 0.13g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +107.8%
Contains more FatsFats +460%
Contains more CarbsCarbs +118.2%
Contains more OtherOther +30.1%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +85.7%
Contains less Sat. FatSaturated fat -93.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.