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Lentil soup vs. Coconut — In-Depth Nutrition Comparison

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Differences between lentil soup and coconut

  • Lentil soup contains less manganese, copper, selenium, iron, zinc, potassium, phosphorus, and magnesium than coconut.
  • Coconut's daily need coverage for saturated fat is 146% higher.
  • Coconut contains 27 times less sodium than lentil soup. Lentil soup contains 532mg of sodium, while coconut contains 20mg.
  • Lentil soup has a lower glycemic index. The glycemic index of lentil soup is 44, while the glycemic index of coconut is 59.

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

Infographic

Lentil soup vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +21.4%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +147.2%
Contains more IronIron +127.1%
Contains more CopperCopper +521.4%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +52.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1150%
Contains more SeleniumSelenium +3266.7%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +94.1%
Contains more Vitamin B5Vitamin B5 +114.3%
Contains more FolateFolate +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B3 ~0.54mg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +12.3%
Contains more WaterWater +82.5%
Contains more OtherOther +28.1%
Contains more FatsFats +2890.2%
Contains more CarbsCarbs +86.6%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +174%
Contains more Poly. FatPolyunsaturated fat +181.5%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Coconut DV% diff.
Saturated fat 0.45g 29.698g 133%
Manganese 0.12mg 1.5mg 60%
Fats 1.12g 33.49g 50%
Copper 0.07mg 0.435mg 41%
Fiber 9g 36%
Sodium 532mg 20mg 22%
Selenium 0.3µg 10.1µg 18%
Iron 1.07mg 2.43mg 17%
Calories 56kcal 354kcal 15%
Zinc 0.3mg 1.1mg 7%
Phosphorus 74mg 113mg 6%
Potassium 144mg 356mg 6%
Magnesium 9mg 32mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.09mg 0.054mg 3%
Vitamin B5 0.14mg 0.3mg 3%
Choline 12.1mg 2%
Vitamin B2 0.045mg 0.02mg 2%
Folate 20µg 26µg 2%
Monounsaturated fat 0.52g 1.425g 2%
Polyunsaturated fat 0.13g 0.366g 2%
Vitamin C 1.7mg 3.3mg 2%
Vitamin E 0.24mg 2%
Carbs 8.16g 15.23g 2%
Protein 3.74g 3.33g 1%
Vitamin A 7µg 0µg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 6.23g N/A
Calcium 17mg 14mg 0%
Sugar 6.23g N/A
Vitamin B1 0.07mg 0.066mg 0%
Vitamin B3 0.545mg 0.54mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
21%
Lentil soup
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 29.248g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 15)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 512mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.