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  6. Lentil soup vs. Pacific saury raw

Lentil soup vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are lentil soup and pacific saury raw different?

  • Lentil soup is higher in iron; however, pacific saury raw is richer in vitamin B12, selenium, phosphorus, vitamin B5, vitamin B3, magnesium, and manganese.
  • Daily need coverage for vitamin B12 for pacific saury raw is 78% higher.
  • Lentil soup contains 14 times more sodium than pacific saury raw. While lentil soup contains 532mg of sodium, pacific saury raw contains only 39mg.
  • Pacific saury raw has a lower glycemic index (0) than lentil soup (44).

Soup, lentil with ham, canned, ready-to-serve and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Lentil soup vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +94.5%
Contains more CopperCopper +37.3%
Contains more MagnesiumMagnesium +244.4%
Contains more CalciumCalcium +235.3%
Contains more PotassiumPotassium +79.9%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +197.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +4100%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +123.5%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +1566.7%

All nutrients comparison - raw data values

Nutrient Lentil soup Pacific saury raw DV% diff.
Vitamin B12 0.12µg 2µg 78%
Protein 3.74g 19.26g 31%
Selenium 0.3µg 12.6µg 22%
Phosphorus 74mg 220mg 21%
Sodium 532mg 39mg 21%
Vitamin D 2.5µg 13%
Choline 65mg 12%
Vitamin B5 0.14mg 0.75mg 12%
Cholesterol 3mg 39mg 12%
Vitamin D 99IU 12%
Vitamin B3 0.545mg 2.3mg 11%
Iron 1.07mg 0.55mg 7%
Manganese 0.12mg 0.24mg 5%
Magnesium 9mg 31mg 5%
Calcium 17mg 57mg 4%
Potassium 144mg 259mg 3%
Carbs 8.16g 0g 3%
Zinc 0.3mg 0.67mg 3%
Calories 56kcal 88kcal 2%
Vitamin A 7µg 21µg 2%
Copper 0.07mg 0.051mg 2%
Saturated fat 0.45g 0.118g 2%
Vitamin C 1.7mg 3.8mg 2%
Vitamin B6 0.09mg 0.117mg 2%
Folate 20µg 15µg 1%
Monounsaturated fat 0.52g 0.157g 1%
Vitamin B2 0.045mg 0.063mg 1%
Vitamin B1 0.07mg 0.058mg 1%
Vitamin E 0.2mg 1%
Fats 1.12g 0.69g 1%
Net carbs 8.16g 0g N/A
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.13g 0.202g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +62.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +415%
~equal in Water ~78.92g
~equal in Other ~1.13g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +231.2%
Contains less Sat. FatSaturated fat -73.8%
Contains more Poly. FatPolyunsaturated fat +55.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.