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  6. Lentil soup vs. Crackers

Lentil soup vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and crackers?

  • Crackers have more iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, folate, manganese, selenium, and calcium than lentil soup.
  • Crackers' daily need coverage for iron is 37% higher.
  • Lentil soup is lower in saturated fat.
  • Crackers have a higher glycemic index (63) than lentil soup (44).

We used Soup, lentil with ham, canned, ready-to-serve and Crackers, standard snack-type, regular types in this comparison.

Infographic

Lentil soup vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +22%
Contains less SodiumSodium -26.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +605.9%
Contains more IronIron +276.6%
Contains more CopperCopper +48.6%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +235.1%
Contains more ManganeseManganese +309.2%
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.
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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +494.3%
Contains more Vitamin B2Vitamin B2 +913.3%
Contains more Vitamin B3Vitamin B3 +698.5%
Contains more Vitamin B5Vitamin B5 +197.9%
Contains more FolateFolate +360%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Crackers DV% diff.
Polyunsaturated fat 0.13g 13.137g 87%
Vitamin K 69.3µg 58%
Fats 1.12g 26.43g 39%
Iron 1.07mg 4.03mg 37%
Vitamin B2 0.045mg 0.456mg 32%
Vitamin B1 0.07mg 0.416mg 29%
Phosphorus 74mg 248mg 25%
Vitamin B3 0.545mg 4.352mg 24%
Saturated fat 0.45g 5.562g 23%
Calories 56kcal 510kcal 23%
Vitamin E 3.03mg 20%
Starch 49.69g 20%
Folate 20µg 92µg 18%
Carbs 8.16g 61.3g 18%
Manganese 0.12mg 0.491mg 16%
Monounsaturated fat 0.52g 6.553g 15%
Selenium 0.3µg 6.7µg 12%
Calcium 17mg 120mg 10%
Fiber 2.3g 9%
Sodium 532mg 726mg 8%
Protein 3.74g 6.64g 6%
Vitamin B5 0.14mg 0.417mg 6%
Vitamin B12 0.12µg 0µg 5%
Copper 0.07mg 0.104mg 4%
Zinc 0.3mg 0.49mg 2%
Vitamin C 1.7mg 0mg 2%
Choline 9.6mg 2%
Magnesium 9mg 18mg 2%
Vitamin B6 0.09mg 0.063mg 2%
Potassium 144mg 118mg 1%
Cholesterol 3mg 0mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 8.16g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2630.9%
Contains more ProteinProtein +77.5%
Contains more FatsFats +2259.8%
Contains more CarbsCarbs +651.2%
Contains more OtherOther +102.4%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1160.2%
Contains more Poly. FatPolyunsaturated fat +10005.4%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.