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Lentil soup vs. Peanut — In-Depth Nutrition Comparison

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The main differences between lentil soup and peanuts

  • Peanuts are richer than lentil soup in copper, manganese, vitamin B3, folate, vitamin B1, iron, phosphorus, magnesium, and vitamin B5.
  • Daily need coverage for copper for peanuts is 119% higher.
  • Lentil soup contains less saturated fat.
  • Peanuts have a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Peanuts, all types, raw.

Infographic

Lentil soup vs Peanut 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%
Peanut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +441.2%
Contains more PotassiumPotassium +389.6%
Contains more IronIron +328%
Contains more CopperCopper +1534.3%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +408.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1511.7%
Contains more SeleniumSelenium +2300%

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%
Peanut
8
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +814.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +2113.9%
Contains more Vitamin B5Vitamin B5 +1162.1%
Contains more Vitamin B6Vitamin B6 +286.7%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +1219.2%
Contains more ProteinProtein +589.8%
Contains more FatsFats +4296.4%
Contains more CarbsCarbs +97.7%
Contains more OtherOther +89.4%

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +4597.3%
Contains more Poly. FatPolyunsaturated fat +11867.7%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Peanut DV% diff.
Copper 0.07mg 1.144mg 119%
Polyunsaturated fat 0.13g 15.558g 103%
Manganese 0.12mg 1.934mg 79%
Fats 1.12g 49.24g 74%
Vitamin B3 0.545mg 12.066mg 72%
Monounsaturated fat 0.52g 24.426g 60%
Vitamin E 8.33mg 56%
Folate 20µg 240µg 55%
Vitamin B1 0.07mg 0.64mg 48%
Protein 3.74g 25.8g 44%
Iron 1.07mg 4.58mg 44%
Phosphorus 74mg 376mg 43%
Magnesium 9mg 168mg 38%
Fiber 8.5g 34%
Vitamin B5 0.14mg 1.767mg 33%
Zinc 0.3mg 3.27mg 27%
Saturated fat 0.45g 6.279g 26%
Calories 56kcal 567kcal 26%
Sodium 532mg 18mg 22%
Vitamin B6 0.09mg 0.348mg 20%
Potassium 144mg 705mg 17%
Selenium 0.3µg 7.2µg 13%
Choline 52.5mg 10%
Calcium 17mg 92mg 8%
Vitamin B2 0.045mg 0.135mg 7%
Vitamin B12 0.12µg 0µg 5%
Carbs 8.16g 16.13g 3%
Vitamin C 1.7mg 0mg 2%
Cholesterol 3mg 0mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 8.16g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
21%
Lentil soup
131%
Peanut

Comparison summary

Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 514mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 5.829g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.8)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.