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
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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.
| 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% |
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.
| 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 B1Vitamin B1 | +185.7% |
| Contains more Vitamin B2Vitamin B2 | +566.7% |
| Contains more Vitamin B5Vitamin B5 | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Vitamin K | 5.7µg | 5% | |
| Iron | 1.07mg | 0.71mg | 5% |
| Folate | 20µg | 5µg | 4% |
| Vitamin B12 | 0.12µg | 0.02µg | 4% |
| Protein | 3.74g | 2.1g | 3% |
| Vitamin C | 1.7mg | 4mg | 3% |
| Vitamin B6 | 0.09mg | 0.05mg | 3% |
| Manganese | 0.12mg | 0.2mg | 3% |
| Copper | 0.07mg | 0.1mg | 3% |
| Potassium | 144mg | 60mg | 2% |
| Vitamin E | 0.36mg | 2% | |
| Saturated fat | 0.45g | 0.26g | 1% |
| Polyunsaturated fat | 0.13g | 0.28g | 1% |
| Calories | 56kcal | 45kcal | 1% |
| Magnesium | 9mg | 3mg | 1% |
| Fats | 1.12g | 1.14g | 0% |
| Carbs | 8.16g | 6.67g | 0% |
| Net carbs | 8.16g | 5.07g | N/A |
| 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
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
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% |
| Contains more OtherOther | +68.3% |
~equal in
Fats
~1.14g
~equal in
Water
~88.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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
