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  6. Lentil soup vs. Cod

Lentil soup vs. Cod — In-Depth Nutrition Comparison

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Important differences between lentil soup and cod

  • Lentil soup has more iron; however, cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3057% more.
  • Lentil soup has 10 times more sodium than cod. Lentil soup has 532mg of sodium, while cod has 54mg.
  • Lentil soup has a higher glycemic index than cod.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Fish, cod, Atlantic, raw.

Infographic

Lentil soup vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +181.6%
Contains more CopperCopper +150%
Contains more ManganeseManganese +700%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +186.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +174.3%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +10933.3%
~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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +70%
Contains more FolateFolate +185.7%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +278.5%
Contains more Vitamin B5Vitamin B5 +109185.7%
Contains more Vitamin B6Vitamin B6 +172.2%
Contains more Vitamin B12Vitamin B12 +658.3%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Lentil soup Cod DV% diff.
Vitamin B5 0.14mg 153mg 3057%
Selenium 0.3µg 33.1µg 60%
Vitamin B12 0.12µg 0.91µg 33%
Protein 3.74g 17.81g 28%
Sodium 532mg 54mg 21%
Phosphorus 74mg 203mg 18%
Cholesterol 3mg 43mg 13%
Vitamin B6 0.09mg 0.245mg 12%
Choline 65.2mg 12%
Vitamin B3 0.545mg 2.063mg 9%
Iron 1.07mg 0.38mg 9%
Potassium 144mg 413mg 8%
Manganese 0.12mg 0.015mg 5%
Vitamin D 0.9µg 5%
Copper 0.07mg 0.028mg 5%
Magnesium 9mg 32mg 5%
Vitamin D 36IU 5%
Vitamin E 0.64mg 4%
Folate 20µg 7µg 3%
Carbs 8.16g 0g 3%
Vitamin B2 0.045mg 0.065mg 2%
Saturated fat 0.45g 0.131g 1%
Monounsaturated fat 0.52g 0.094g 1%
Polyunsaturated fat 0.13g 0.231g 1%
Calories 56kcal 82kcal 1%
Vitamin A 7µg 12µg 1%
Zinc 0.3mg 0.45mg 1%
Vitamin C 1.7mg 1mg 1%
Fats 1.12g 0.67g 1%
Net carbs 8.16g 0g N/A
Calcium 17mg 16mg 0%
Vitamin B1 0.07mg 0.076mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +67.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +310%
Contains more ProteinProtein +376.2%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +453.2%
Contains less Sat. FatSaturated fat -70.9%
Contains more Poly. FatPolyunsaturated fat +77.7%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.