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  6. Lentil soup vs. Brazil nut

Lentil soup vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and brazil nut

  • Brazil nut is higher than lentil soup in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and iron.
  • Brazil nut covers your daily selenium needs 3485% more than lentil soup.
  • Lentil soup contains 177 times more sodium than brazil nut. While lentil soup contains 532mg of sodium, brazil nut contains only 3mg.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and Nuts, brazilnuts, dried, unblanched.

Infographic

Lentil soup vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +4077.8%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +357.6%
Contains more IronIron +127.1%
Contains more CopperCopper +2390%
Contains more ZincZinc +1253.3%
Contains more PhosphorusPhosphorus +879.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +919.2%
Contains more SeleniumSelenium +638900%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +781.4%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin B6Vitamin B6 +12.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Lentil soup Brazil nut DV% diff.
Selenium 0.3µg 1917µg 3485%
Copper 0.07mg 1.743mg 186%
Polyunsaturated fat 0.13g 24.399g 162%
Fats 1.12g 67.1g 102%
Phosphorus 74mg 725mg 93%
Magnesium 9mg 376mg 87%
Saturated fat 0.45g 16.134g 71%
Monounsaturated fat 0.52g 23.879g 58%
Manganese 0.12mg 1.223mg 48%
Vitamin B1 0.07mg 0.617mg 46%
Vitamin E 5.65mg 38%
Zinc 0.3mg 4.06mg 34%
Calories 56kcal 659kcal 30%
Fiber 7.5g 30%
Sodium 532mg 3mg 23%
Protein 3.74g 14.32g 21%
Iron 1.07mg 2.43mg 17%
Potassium 144mg 659mg 15%
Calcium 17mg 160mg 14%
Vitamin B12 0.12µg 0µg 5%
Choline 28.8mg 5%
Vitamin B3 0.545mg 0.295mg 2%
Cholesterol 3mg 0mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B2 0.045mg 0.035mg 1%
Vitamin B5 0.14mg 0.184mg 1%
Vitamin B6 0.09mg 0.101mg 1%
Folate 20µg 22µg 1%
Carbs 8.16g 11.74g 1%
Vitamin C 1.7mg 0.7mg 1%
Net carbs 8.16g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2407.3%
Contains more ProteinProtein +282.9%
Contains more FatsFats +5891.1%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +178%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +4492.1%
Contains more Poly. FatPolyunsaturated fat +18668.5%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.