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Lentil soup vs. Nectarine — In-Depth Nutrition Comparison

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How are lentil soup and nectarine different?

  • Lentil soup is higher than nectarine in iron and phosphorus.
  • Lentil soup covers your daily need for sodium, 23% more than nectarine.
  • Lentil soup contains 4 times more folate than nectarine. Lentil soup contains 20µg of folate, while nectarine contains 5µg.
  • Nectarine is lower in sodium.

Soup, lentil with ham, canned, ready-to-serve and Nectarines, raw types were used in this article.

Infographic

Lentil soup vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more CalciumCalcium +183.3%
Contains more IronIron +282.1%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +39.6%
Contains more CopperCopper +22.9%
Contains less SodiumSodium -100%
~equal in Magnesium ~9mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +217.6%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin B3Vitamin B3 +106.4%
Contains more Vitamin B5Vitamin B5 +32.1%
~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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +252.8%
Contains more FatsFats +250%
Contains more OtherOther +156.3%
Contains more CarbsCarbs +29.3%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +490.9%
Contains more Poly. FatPolyunsaturated fat +15%
Contains less Sat. FatSaturated fat -94.4%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Nectarine DV% diff.
Sodium 532mg 0mg 23%
Iron 1.07mg 0.28mg 10%
Phosphorus 74mg 26mg 7%
Fiber 1.7g 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.09mg 0.025mg 5%
Protein 3.74g 1.06g 5%
Vitamin E 0.77mg 5%
Vitamin C 1.7mg 5.4mg 4%
Folate 20µg 5µg 4%
Vitamin B3 0.545mg 1.125mg 4%
Vitamin B1 0.07mg 0.034mg 3%
Manganese 0.12mg 0.054mg 3%
Saturated fat 0.45g 0.025g 2%
Vitamin K 2.2µg 2%
Fructose 1.37g 2%
Potassium 144mg 201mg 2%
Copper 0.07mg 0.086mg 2%
Calories 56kcal 44kcal 1%
Cholesterol 3mg 0mg 1%
Monounsaturated fat 0.52g 0.088g 1%
Fats 1.12g 0.32g 1%
Zinc 0.3mg 0.17mg 1%
Carbs 8.16g 10.55g 1%
Choline 6.2mg 1%
Vitamin B5 0.14mg 0.185mg 1%
Calcium 17mg 6mg 1%
Vitamin B2 0.045mg 0.027mg 1%
Selenium 0.3µg 0µg 1%
Vitamin A 7µg 17µg 1%
Net carbs 8.16g 8.85g N/A
Magnesium 9mg 9mg 0%
Sugar 7.89g N/A
Starch 0.07g 0%
Polyunsaturated fat 0.13g 0.113g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
21%
Lentil soup
9%
Nectarine

Comparison summary

Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 532mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 7.89g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.5)
Which food is richer in minerals?
Lentil soup
Lentil soup is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.