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Lentil soup vs. Pea soup — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and pea soup?

  • Lentil soup is richer in vitamin B6, while pea soup is higher in copper, selenium, and manganese.
  • Pea soup has 20 times less folate than lentil soup. Lentil soup has 20µg of folate, while pea soup has 1µg.
  • Pea soup is lower in sodium.
  • Pea soup has a higher glycemic index (66) than lentil soup (44).

We used Soup, lentil with ham, canned, ready-to-serve and Soup, pea, green, canned, prepared with equal volume water types in this comparison.

Infographic

Lentil soup vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +46.6%
Contains more PhosphorusPhosphorus +57.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CopperCopper +108.6%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +104.2%
Contains more SeleniumSelenium +1100%

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% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Pea soup DV% diff.
Sodium 532mg 336mg 9%
Copper 0.07mg 0.146mg 8%
Fiber 1.9g 8%
Selenium 0.3µg 3.6µg 6%
Vitamin B6 0.09mg 0.02mg 5%
Manganese 0.12mg 0.245mg 5%
Vitamin B12 0.12µg 0µg 5%
Folate 20µg 1µg 5%
Iron 1.07mg 0.73mg 4%
Phosphorus 74mg 47mg 4%
Vitamin B1 0.07mg 0.04mg 3%
Zinc 0.3mg 0.64mg 3%
Choline 13.2mg 2%
Vitamin B2 0.045mg 0.025mg 2%
Potassium 144mg 71mg 2%
Vitamin B5 0.14mg 0.049mg 2%
Vitamin E 0.09mg 1%
Vitamin C 1.7mg 0.6mg 1%
Protein 3.74g 3.2g 1%
Calcium 17mg 12mg 1%
Magnesium 9mg 15mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 9.88g 1%
Vitamin B3 0.545mg 0.462mg 1%
Calories 56kcal 61kcal 0%
Fats 1.12g 1.09g 0%
Net carbs 8.16g 7.98g N/A
Sugar 3.19g N/A
Vitamin A 7µg 3µg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.45g 0.524g 0%
Monounsaturated fat 0.52g 0.372g 0%
Polyunsaturated fat 0.13g 0.142g 0%

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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +16.9%
Contains more CarbsCarbs +21.1%
~equal in Fats ~1.09g
~equal in Water ~84.55g
~equal in Other ~1.28g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -14.1%
Contains more Mono. FatMonounsaturated fat +39.8%
~equal in Polyunsaturated fat ~0.142g

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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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.