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  6. Lentil soup vs. Filo

Lentil soup vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and filo

  • Filo is higher than lentil soup in selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese.
  • Filo covers your daily selenium needs 42% more than lentil soup.
  • Lentil soup contains 2 times more potassium than filo. While lentil soup contains 144mg of potassium, filo contains only 74mg.
  • The amount of saturated fat in lentil soup is lower.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Phyllo dough.

Infographic

Lentil soup vs Filo 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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +94.6%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +200%
Contains more CopperCopper +44.3%
Contains more ZincZinc +63.3%
Contains more ManganeseManganese +296.7%
Contains more SeleniumSelenium +7666.7%
~equal in Phosphorus ~75mg
~equal in Sodium ~483mg

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%
Filo
Filo
8
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +672.9%
Contains more Vitamin B2Vitamin B2 +657.8%
Contains more Vitamin B3Vitamin B3 +647.3%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Filo DV% diff.
Selenium 0.3µg 23.3µg 42%
Vitamin B1 0.07mg 0.541mg 39%
Iron 1.07mg 3.21mg 27%
Vitamin B2 0.045mg 0.341mg 23%
Vitamin B3 0.545mg 4.073mg 22%
Folate 20µg 88µg 17%
Carbs 8.16g 52.6g 15%
Manganese 0.12mg 0.476mg 15%
Calories 56kcal 299kcal 12%
Fiber 1.9g 8%
Fats 1.12g 6g 8%
Protein 3.74g 7.1g 7%
Monounsaturated fat 0.52g 3.149g 7%
Vitamin B6 0.09mg 0.03mg 5%
Polyunsaturated fat 0.13g 0.923g 5%
Saturated fat 0.45g 1.47g 5%
Vitamin B12 0.12µg 0µg 5%
Copper 0.07mg 0.101mg 3%
Vitamin B5 0.14mg 0.302mg 3%
Vitamin K 2.5µg 2%
Vitamin C 1.7mg 0mg 2%
Potassium 144mg 74mg 2%
Sodium 532mg 483mg 2%
Zinc 0.3mg 0.49mg 2%
Magnesium 9mg 15mg 1%
Calcium 17mg 11mg 1%
Vitamin E 0.08mg 1%
Vitamin A 7µg 0µg 1%
Choline 6.9mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 50.7g N/A
Sugar 0.18g N/A
Phosphorus 74mg 75mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +163%
Contains more ProteinProtein +89.8%
Contains more FatsFats +435.7%
Contains more CarbsCarbs +544.6%
Contains more OtherOther +38.2%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +505.6%
Contains more Poly. FatPolyunsaturated fat +610%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.