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  6. Lentil soup vs. Chicken gumbo

Lentil soup vs. Chicken gumbo — In-Depth Nutrition Comparison

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The main differences between lentil soup and chicken gumbo

  • Lentil soup is richer in phosphorus, yet chicken gumbo is richer in vitamin B2, selenium, and vitamin B1.
  • Daily need coverage for vitamin B2 for chicken gumbo is 20% higher.
  • Lentil soup contains 4 times more folate than chicken gumbo. Lentil soup contains 20µg of folate, while chicken gumbo contains 5µg.
  • Lentil soup contains less sodium.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Soup, chicken gumbo, canned, condensed.

Infographic

Lentil soup vs Chicken gumbo infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 2.1% 5.7% 5.3% 27% 33% 8.2% 8.6% 90% 26% 37%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +140%
Contains more IronIron +50.7%
Contains more PhosphorusPhosphorus +270%
Contains less SodiumSodium -23.2%
Contains more CalciumCalcium +11.8%
Contains more CopperCopper +42.9%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +2133.3%
~equal in Zinc ~0.3mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 2.3% 0% 18% 10% 10% 8.4% 21% 15% 0% 15%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1.7% 7.2% 50% 69% 9.9% 9.6% 12% 2.5% 14% 3.8%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +500%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.53mg

All nutrients comparison - raw data values

Nutrient Lentil soup Chicken gumbo DV% diff.
Vitamin B2 0.045mg 0.3mg 20%
Selenium 0.3µg 6.7µg 12%
Vitamin B1 0.07mg 0.2mg 11%
Phosphorus 74mg 20mg 8%
Sodium 532mg 693mg 7%
Fiber 1.6g 6%
Iron 1.07mg 0.71mg 5%
Vitamin K 5.7µg 5%
Vitamin B12 0.12µg 0.02µg 4%
Folate 20µg 5µg 4%
Protein 3.74g 2.1g 3%
Vitamin C 1.7mg 4mg 3%
Copper 0.07mg 0.1mg 3%
Manganese 0.12mg 0.2mg 3%
Vitamin B6 0.09mg 0.05mg 3%
Potassium 144mg 60mg 2%
Vitamin E 0.36mg 2%
Calories 56kcal 45kcal 1%
Magnesium 9mg 3mg 1%
Saturated fat 0.45g 0.26g 1%
Polyunsaturated fat 0.13g 0.28g 1%
Protein per 100 calories 6.7g 4.7g N/A
Calories per 10 g protein 150kcal 214kcal N/A
Weight per 100 calories 179g 222g N/A
Fats 1.12g 1.14g 0%
Net carbs 8.16g 5.07g N/A
Carbs 8.16g 6.67g 0%
Cholesterol 3mg 3mg 0%
Calcium 17mg 19mg 0%
Sugar 1.93g N/A
Zinc 0.3mg 0.3mg 0%
Vitamin A 7µg 5µg 0%
Vitamin B3 0.545mg 0.53mg 0%
Vitamin B5 0.14mg 0.16mg 0%
Monounsaturated fat 0.52g 0.52g 0%
Tryptophan 0.018mg 0%
Threonine 0.066mg 0%
Isoleucine 0.079mg 0%
Leucine 0.134mg 0%
Lysine 0.129mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.077mg 0%
Valine 0.093mg 0%
Histidine 0.046mg 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% 7% 88% 2%
Protein: 2.1 g
Fats: 1.14 g
Carbs: 6.67 g
Water: 88.02 g
Other: 2.07 g
Contains more ProteinProtein +78.1%
Contains more CarbsCarbs +22.3%
~equal in Fats ~1.14g
~equal in Water ~88.02g

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
25% 49% 26%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Poly. FatPolyunsaturated fat +115.4%
~equal in Monounsaturated fat ~0.52g

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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. Chicken gumbo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171147/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.