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Lentil soup vs. Jalapeño — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and jalapeño?

  • Lentil soup is richer in iron and phosphorus, while jalapeño is higher in vitamin C, vitamin B6, and vitamin A.
  • Jalapeño's daily need coverage for vitamin C is 130% higher.
  • Jalapeño has 177 times less sodium than lentil soup. Lentil soup has 532mg of sodium, while jalapeño has 3mg.
  • Lentil soup has a higher glycemic index (44) than jalapeño (32).

We used Soup, lentil with ham, canned, ready-to-serve and Peppers, jalapeno, raw types in this comparison.

Infographic

Lentil soup vs Jalapeño 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% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more CalciumCalcium +41.7%
Contains more IronIron +328%
Contains more CopperCopper +52.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +23.7%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +72.2%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +33.3%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6876.5%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +134.9%
Contains more Vitamin B5Vitamin B5 +125%
Contains more Vitamin B6Vitamin B6 +365.6%
Contains more FolateFolate +35%
~equal in Vitamin D ~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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +311%
Contains more FatsFats +202.7%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +132.1%
~equal in Water ~91.69g

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +1693.1%
Contains more Poly. FatPolyunsaturated fat +16.1%
Contains less Sat. FatSaturated fat -79.6%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Jalapeño DV% diff.
Vitamin C 1.7mg 118.6mg 130%
Vitamin B6 0.09mg 0.419mg 25%
Vitamin E 3.58mg 24%
Sodium 532mg 3mg 23%
Vitamin K 18.5µg 15%
Fiber 2.8g 11%
Iron 1.07mg 0.25mg 10%
Phosphorus 74mg 26mg 7%
Protein 3.74g 0.91g 6%
Vitamin B3 0.545mg 1.28mg 5%
Vitamin A 7µg 54µg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.14mg 0.315mg 4%
Copper 0.07mg 0.046mg 3%
Potassium 144mg 248mg 3%
Fructose 2.63g 3%
Vitamin B1 0.07mg 0.04mg 3%
Vitamin B2 0.045mg 0.07mg 2%
Folate 20µg 27µg 2%
Saturated fat 0.45g 0.092g 2%
Choline 7.5mg 1%
Monounsaturated fat 0.52g 0.029g 1%
Calories 56kcal 29kcal 1%
Manganese 0.12mg 0.097mg 1%
Zinc 0.3mg 0.14mg 1%
Calcium 17mg 12mg 1%
Magnesium 9mg 15mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 6.5g 1%
Fats 1.12g 0.37g 1%
Net carbs 8.16g 3.7g N/A
Sugar 4.12g N/A
Selenium 0.3µg 0.4µg 0%
Polyunsaturated fat 0.13g 0.112g 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Jalapeño
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
55%
Jalapeño
Minerals Daily Need Coverage Score
21%
Lentil soup
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 4.12g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.8)
Which food is richer in minerals?
Lentil soup
Lentil soup is relatively richer in minerals
Which food is lower in Cholesterol?
Jalapeño
Jalapeño is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 529mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.358g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.