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Lentil soup vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between lentil soup and mackerel

  • Mackerel is richer than lentil soup in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 787% higher.
  • Lentil soup contains 6 times more sodium than mackerel. Lentil soup contains 532mg of sodium, while mackerel contains 83mg.
  • Mackerel has a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Lentil soup vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +13.3%
Contains more ManganeseManganese +500%
Contains more MagnesiumMagnesium +977.8%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +46.7%
Contains more CopperCopper +34.3%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +275.7%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +17100%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +325%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin B1Vitamin B1 +127.1%
Contains more Vitamin B2Vitamin B2 +815.6%
Contains more Vitamin B3Vitamin B3 +1156.9%
Contains more Vitamin B5Vitamin B5 +607.1%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin B12Vitamin B12 +15733.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +61%
Contains more ProteinProtein +537.7%
Contains more FatsFats +1490.2%
Contains more OtherOther +312.2%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +1247.3%
Contains more Poly. FatPolyunsaturated fat +3207.7%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Mackerel DV% diff.
Vitamin B12 0.12µg 19µg 787%
Selenium 0.3µg 51.6µg 93%
Protein 3.74g 23.85g 40%
Vitamin B3 0.545mg 6.85mg 39%
Phosphorus 74mg 278mg 29%
Polyunsaturated fat 0.13g 4.3g 28%
Vitamin B6 0.09mg 0.46mg 28%
Vitamin B2 0.045mg 0.412mg 28%
Fats 1.12g 17.81g 26%
Cholesterol 3mg 75mg 24%
Magnesium 9mg 97mg 21%
Sodium 532mg 83mg 20%
Saturated fat 0.45g 4.176g 17%
Vitamin B5 0.14mg 0.99mg 17%
Monounsaturated fat 0.52g 7.006g 16%
Calories 56kcal 262kcal 10%
Potassium 144mg 401mg 8%
Vitamin B1 0.07mg 0.159mg 7%
Zinc 0.3mg 0.94mg 6%
Iron 1.07mg 1.57mg 6%
Vitamin A 7µg 54µg 5%
Folate 20µg 2µg 5%
Manganese 0.12mg 0.02mg 4%
Copper 0.07mg 0.094mg 3%
Carbs 8.16g 0g 3%
Vitamin C 1.7mg 0.4mg 1%
Net carbs 8.16g 0g N/A
Calcium 17mg 15mg 0%
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
21%
Lentil soup
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 449mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 3.726g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.