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  6. Lentil soup vs. Halibut raw

Lentil soup vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and halibut raw

  • Lentil soup is higher in iron, yet halibut raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Halibut raw covers your daily selenium needs 66% more than lentil soup.
  • Lentil soup contains 20 times more folate than halibut raw. While lentil soup contains 20µg of folate, halibut raw contains only 1µg.
  • The amount of sodium in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Fish, halibut, Greenland, raw.

Infographic

Lentil soup vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +466.7%
Contains more IronIron +62.1%
Contains more CopperCopper +133.3%
Contains more ManganeseManganese +900%
Contains more MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +86.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +121.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +12066.7%

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more FolateFolate +1900%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +175.2%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +733.3%

All nutrients comparison - raw data values

Nutrient Lentil soup Halibut raw DV% diff.
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Selenium 0.3µg 36.5µg 66%
Vitamin B12 0.12µg 1µg 37%
Vitamin B6 0.09mg 0.42mg 25%
Protein 3.74g 14.37g 21%
Fats 1.12g 13.84g 20%
Monounsaturated fat 0.52g 8.378g 20%
Sodium 532mg 80mg 20%
Cholesterol 3mg 46mg 14%
Phosphorus 74mg 164mg 13%
Choline 61.8mg 11%
Saturated fat 0.45g 2.419g 9%
Polyunsaturated fat 0.13g 1.367g 8%
Calories 56kcal 186kcal 7%
Vitamin B3 0.545mg 1.5mg 6%
Folate 20µg 1µg 5%
Vitamin E 0.73mg 5%
Manganese 0.12mg 0.012mg 5%
Iron 1.07mg 0.66mg 5%
Copper 0.07mg 0.03mg 4%
Potassium 144mg 268mg 4%
Magnesium 9mg 26mg 4%
Vitamin B2 0.045mg 0.08mg 3%
Carbs 8.16g 0g 3%
Vitamin B5 0.14mg 0.25mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B1 0.07mg 0.06mg 1%
Vitamin A 7µg 14µg 1%
Zinc 0.3mg 0.4mg 1%
Calcium 17mg 3mg 1%
Net carbs 8.16g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22%
Contains more ProteinProtein +284.2%
Contains more FatsFats +1135.7%
Contains more OtherOther +23.6%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +1511.2%
Contains more Poly. FatPolyunsaturated fat +951.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.