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  6. Lentil soup vs. Mandarin orange

Lentil soup vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and mandarin oranges

  • Lentil soup is higher in iron and phosphorus, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Mandarin oranges cover your daily vitamin C needs 28% more than lentil soup.
  • Lentil soup contains 266 times more sodium than mandarin oranges. While lentil soup contains 532mg of sodium, mandarin oranges contain only 2mg.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Tangerines, (mandarin oranges), raw.

Infographic

Lentil soup vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more IronIron +613.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -99.6%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +1470.6%
Contains more Vitamin AVitamin A +385.7%
Contains more Vitamin B5Vitamin B5 +54.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Mandarin orange DV% diff.
Vitamin C 1.7mg 26.7mg 28%
Sodium 532mg 2mg 23%
Iron 1.07mg 0.15mg 12%
Phosphorus 74mg 20mg 8%
Fiber 1.8g 7%
Protein 3.74g 0.81g 6%
Vitamin B12 0.12µg 0µg 5%
Manganese 0.12mg 0.039mg 4%
Vitamin A 7µg 34µg 3%
Copper 0.07mg 0.042mg 3%
Fructose 2.4g 3%
Calcium 17mg 37mg 2%
Zinc 0.3mg 0.07mg 2%
Choline 10.2mg 2%
Carbs 8.16g 13.34g 2%
Saturated fat 0.45g 0.039g 2%
Vitamin B5 0.14mg 0.216mg 2%
Vitamin B6 0.09mg 0.078mg 1%
Folate 20µg 16µg 1%
Monounsaturated fat 0.52g 0.06g 1%
Vitamin B3 0.545mg 0.376mg 1%
Vitamin B1 0.07mg 0.058mg 1%
Vitamin B2 0.045mg 0.036mg 1%
Cholesterol 3mg 0mg 1%
Vitamin E 0.2mg 1%
Fats 1.12g 0.31g 1%
Potassium 144mg 166mg 1%
Magnesium 9mg 12mg 1%
Calories 56kcal 53kcal 0%
Net carbs 8.16g 11.54g N/A
Sugar 10.58g N/A
Selenium 0.3µg 0.1µg 0%
Polyunsaturated fat 0.13g 0.065g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +361.7%
Contains more FatsFats +261.3%
Contains more OtherOther +232.4%
Contains more CarbsCarbs +63.5%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -91.3%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.