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  6. Lentil soup vs. Graham cracker

Lentil soup vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between lentil soup and graham cracker

  • The amount of manganese, iron, vitamin B3, vitamin B2, folate, vitamin B1, phosphorus, copper, selenium, and magnesium in graham cracker is higher than in lentil soup.
  • Graham cracker covers your daily manganese needs 39% more than lentil soup.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of lentil soup is 44.

Specific food types used in this comparison are Soup, lentil with ham, canned, ready-to-serve and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Lentil soup vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +352.9%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +253.3%
Contains more CopperCopper +142.9%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -13.7%
Contains more ManganeseManganese +749.2%
Contains more SeleniumSelenium +2000%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +604.4%
Contains more Vitamin B3Vitamin B3 +714.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more FolateFolate +355%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Graham cracker DV% diff.
Manganese 0.12mg 1.019mg 39%
Polyunsaturated fat 0.13g 5.388g 35%
Iron 1.07mg 3.78mg 34%
Vitamin B3 0.545mg 4.439mg 24%
Carbs 8.16g 77.66g 23%
Vitamin B2 0.045mg 0.317mg 21%
Starch 46.56g 19%
Calories 56kcal 430kcal 19%
Folate 20µg 91µg 18%
Phosphorus 74mg 185mg 16%
Vitamin B1 0.07mg 0.265mg 16%
Fats 1.12g 10.6g 15%
Fiber 3.4g 14%
Vitamin K 14.3µg 12%
Copper 0.07mg 0.17mg 11%
Selenium 0.3µg 6.3µg 11%
Vitamin E 1.51mg 10%
Magnesium 9mg 40mg 7%
Calcium 17mg 77mg 6%
Zinc 0.3mg 0.96mg 6%
Vitamin B5 0.14mg 0.42mg 6%
Protein 3.74g 6.69g 6%
Vitamin B6 0.09mg 0.156mg 5%
Saturated fat 0.45g 1.633g 5%
Vitamin B12 0.12µg 0µg 5%
Monounsaturated fat 0.52g 2.509g 5%
Sodium 532mg 459mg 3%
Vitamin C 1.7mg 0mg 2%
Potassium 144mg 170mg 1%
Choline 5.9mg 1%
Vitamin A 7µg 0µg 1%
Cholesterol 3mg 0mg 1%
Fructose 0.99g 1%
Net carbs 8.16g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2429.5%
Contains more ProteinProtein +78.9%
Contains more FatsFats +846.4%
Contains more CarbsCarbs +851.7%
Contains more OtherOther +35%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +382.5%
Contains more Poly. FatPolyunsaturated fat +4044.6%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.