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Lentil soup vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and nachos

  • Nachos are higher than lentil soup in phosphorus, selenium, vitamin B6, magnesium, vitamin B2, potassium, and zinc.
  • Nachos cover your daily phosphorus needs 18% more than lentil soup.
  • Lentil soup contains 2 times more sodium than nachos. While lentil soup contains 532mg of sodium, nachos contain only 313mg.
  • The glycemic index of lentil soup is lower.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Fast foods, nachos, with cheese.

Infographic

Lentil soup vs Nachos 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%
Nachos
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more IronIron +42.7%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +270.6%
Contains more PotassiumPotassium +151.4%
Contains more ZincZinc +186.7%
Contains more PhosphorusPhosphorus +167.6%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +55.8%
Contains more SeleniumSelenium +2766.7%
~equal in Copper ~0.064mg

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%
Nachos
8
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +138.9%
~equal in Vitamin D ~0µg

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
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more WaterWater +129.3%
Contains more ProteinProtein +15.5%
Contains more FatsFats +1819.6%
Contains more CarbsCarbs +327.8%
Contains more OtherOther +52%

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
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +2596.2%
Contains more Poly. FatPolyunsaturated fat +3776.9%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Nachos DV% diff.
Monounsaturated fat 0.52g 14.02g 34%
Polyunsaturated fat 0.13g 5.04g 33%
Fats 1.12g 21.5g 31%
Vitamin E 4.08mg 27%
Phosphorus 74mg 198mg 18%
Vitamin K 19.3µg 16%
Selenium 0.3µg 8.6µg 15%
Calories 56kcal 343kcal 14%
Fiber 3.2g 13%
Starch 28.33g 12%
Sodium 532mg 313mg 10%
Vitamin B6 0.09mg 0.215mg 10%
Carbs 8.16g 34.91g 9%
Magnesium 9mg 42mg 8%
Saturated fat 0.45g 2.173g 8%
Vitamin B2 0.045mg 0.133mg 7%
Potassium 144mg 362mg 6%
Vitamin B5 0.14mg 0.38mg 5%
Zinc 0.3mg 0.86mg 5%
Choline 26.4mg 5%
Calcium 17mg 63mg 5%
Iron 1.07mg 0.75mg 4%
Vitamin B1 0.07mg 0.123mg 4%
Manganese 0.12mg 0.187mg 3%
Folate 20µg 10µg 3%
Vitamin B12 0.12µg 0.07µg 2%
Vitamin B3 0.545mg 0.63mg 1%
Protein 3.74g 4.32g 1%
Copper 0.07mg 0.064mg 1%
Vitamin C 1.7mg 1.1mg 1%
Net carbs 8.16g 31.71g N/A
Cholesterol 3mg 3mg 0%
Sugar 2.17g N/A
Vitamin A 7µg 5µg 0%
Trans fat 0.058g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Nachos
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
24%
Nachos
Minerals Daily Need Coverage Score
21%
Lentil soup
35%
Nachos

Comparison summary

Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 219mg)
Which food is richer in vitamins?
Nachos
Nachos is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 1.723g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (3 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.