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  6. Lentil soup vs. Rainbow trout

Lentil soup vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between lentil soup and rainbow trout?

  • Lentil soup is higher in iron, yet rainbow trout is higher in vitamin B12, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and potassium.
  • Rainbow trout's daily need coverage for vitamin B12 is 174% more.
  • Lentil soup has 10 times more sodium than rainbow trout. While lentil soup has 532mg of sodium, rainbow trout has only 51mg.
  • The glycemic index of rainbow trout is lower.

We used Soup, lentil with ham, canned, ready-to-serve and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Lentil soup vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +245.2%
Contains more CopperCopper +52.2%
Contains more ManganeseManganese +990.9%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +47.1%
Contains more PotassiumPotassium +161.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +205.4%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +7766.7%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more FolateFolate +81.8%
Contains more Vitamin CVitamin C +70.6%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +921.5%
Contains more Vitamin B5Vitamin B5 +1090.7%
Contains more Vitamin B6Vitamin B6 +277.8%
Contains more Vitamin B12Vitamin B12 +3483.3%

All nutrients comparison - raw data values

Nutrient Lentil soup Rainbow trout DV% diff.
Vitamin B12 0.12µg 4.3µg 174%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 0.3µg 23.6µg 42%
Protein 3.74g 19.94g 32%
Vitamin B3 0.545mg 5.567mg 31%
Vitamin B5 0.14mg 1.667mg 31%
Phosphorus 74mg 226mg 22%
Sodium 532mg 51mg 21%
Vitamin B6 0.09mg 0.34mg 19%
Cholesterol 3mg 59mg 19%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Iron 1.07mg 0.31mg 10%
Polyunsaturated fat 0.13g 1.507g 9%
Vitamin A 7µg 84µg 9%
Fats 1.12g 6.18g 8%
Potassium 144mg 377mg 7%
Manganese 0.12mg 0.011mg 5%
Saturated fat 0.45g 1.383g 4%
Monounsaturated fat 0.52g 1.979g 4%
Calories 56kcal 141kcal 4%
Magnesium 9mg 25mg 4%
Vitamin B1 0.07mg 0.12mg 4%
Vitamin B2 0.045mg 0.09mg 3%
Copper 0.07mg 0.046mg 3%
Carbs 8.16g 0g 3%
Folate 20µg 11µg 2%
Zinc 0.3mg 0.45mg 1%
Calcium 17mg 25mg 1%
Vitamin C 1.7mg 2.9mg 1%
Net carbs 8.16g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.2%
Contains more OtherOther +1437.5%
Contains more ProteinProtein +433.2%
Contains more FatsFats +451.8%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +280.6%
Contains more Poly. FatPolyunsaturated fat +1059.2%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.