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  6. Lentil soup vs. Plantain raw

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

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The main differences between lentil soup and plantain raw

  • Lentil soup is richer in iron and phosphorus, yet plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, and magnesium.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Lentil soup contains 2 times more phosphorus than plantain raw. Lentil soup contains 74mg of phosphorus, while plantain raw contains 34mg.
  • Plantain raw contains less sodium.

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

Infographic

Lentil soup vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +466.7%
Contains more IronIron +78.3%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +117.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +246.5%
Contains more CopperCopper +15.7%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +400%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +982.4%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +232.2%
~equal in Vitamin D ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Lentil soup Plantain raw DV% diff.
Sodium 532mg 4mg 23%
Vitamin C 1.7mg 18.4mg 19%
Vitamin B6 0.09mg 0.299mg 16%
Potassium 144mg 499mg 10%
Fiber 2.3g 9%
Carbs 8.16g 31.89g 8%
Magnesium 9mg 37mg 7%
Phosphorus 74mg 34mg 6%
Iron 1.07mg 0.6mg 6%
Manganese 0.12mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 7µg 56µg 5%
Protein 3.74g 1.3g 5%
Calories 56kcal 122kcal 3%
Selenium 0.3µg 1.5µg 2%
Choline 13.5mg 2%
Vitamin B5 0.14mg 0.26mg 2%
Vitamin B1 0.07mg 0.052mg 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Monounsaturated fat 0.52g 0.032g 1%
Zinc 0.3mg 0.14mg 1%
Fats 1.12g 0.37g 1%
Folate 20µg 22µg 1%
Saturated fat 0.45g 0.143g 1%
Cholesterol 3mg 0mg 1%
Calcium 17mg 3mg 1%
Vitamin B3 0.545mg 0.686mg 1%
Vitamin B2 0.045mg 0.054mg 1%
Copper 0.07mg 0.081mg 1%
Net carbs 8.16g 29.59g N/A
Sugar 15g N/A
Polyunsaturated fat 0.13g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +187.7%
Contains more FatsFats +202.7%
Contains more WaterWater +31.4%
Contains more CarbsCarbs +290.8%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1525%
Contains more Poly. FatPolyunsaturated fat +88.4%
Contains less Sat. FatSaturated fat -68.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.