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Lentil soup vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between lentil soup and omelette?

  • Omelette is richer than lentil soup in selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, vitamin A, and zinc.
  • Omelette's daily need coverage for cholesterol is 103% more.
  • Lentil soup has 3 times more sodium than omelette. While lentil soup has 532mg of sodium, omelette has only 155mg.
  • The glycemic index of omelette is lower.

We used Soup, lentil with ham, canned, ready-to-serve and Egg, whole, cooked, omelet types in this article.

Infographic

Lentil soup vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more PotassiumPotassium +23.1%
Contains more ManganeseManganese +400%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +182.4%
Contains more IronIron +38.3%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +125.7%
Contains less SodiumSodium -70.9%
Contains more SeleniumSelenium +8500%
~equal in Copper ~0.063mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B3Vitamin B3 +751.6%
Contains more Vitamin AVitamin A +2357.1%
Contains more Vitamin B2Vitamin B2 +757.8%
Contains more Vitamin B5Vitamin B5 +820.7%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin B12Vitamin B12 +533.3%
Contains more FolateFolate +95%

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1175%
Contains more WaterWater +12.6%
Contains more OtherOther +23%
Contains more ProteinProtein +182.6%
Contains more FatsFats +941.1%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +831.3%
Contains more Poly. FatPolyunsaturated fat +1986.2%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Omelette DV% diff.
Cholesterol 3mg 313mg 103%
Selenium 0.3µg 25.8µg 46%
Choline 247.6mg 45%
Vitamin B12 0.12µg 0.76µg 27%
Vitamin B2 0.045mg 0.386mg 26%
Vitamin B5 0.14mg 1.289mg 23%
Vitamin A 7µg 172µg 18%
Polyunsaturated fat 0.13g 2.712g 17%
Fats 1.12g 11.66g 16%
Sodium 532mg 155mg 16%
Protein 3.74g 10.57g 14%
Phosphorus 74mg 167mg 13%
Saturated fat 0.45g 3.319g 13%
Monounsaturated fat 0.52g 4.843g 11%
Vitamin E 1.29mg 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Zinc 0.3mg 1.09mg 7%
Folate 20µg 39µg 5%
Calories 56kcal 154kcal 5%
Iron 1.07mg 1.48mg 5%
Manganese 0.12mg 0.024mg 4%
Vitamin B6 0.09mg 0.143mg 4%
Vitamin K 4.5µg 4%
Carbs 8.16g 0.64g 3%
Vitamin B1 0.07mg 0.034mg 3%
Vitamin B3 0.545mg 0.064mg 3%
Calcium 17mg 48mg 3%
Vitamin C 1.7mg 0mg 2%
Potassium 144mg 117mg 1%
Copper 0.07mg 0.063mg 1%
Net carbs 8.16g 0.64g N/A
Magnesium 9mg 11mg 0%
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
21%
Lentil soup
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 377mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 310mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 2.869g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1)
Which food is richer in minerals?
?
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.