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  6. Lentil soup vs. Pizza

Lentil soup vs. Pizza — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and pizza?

  • Pizza has more selenium, vitamin B1, vitamin B3, phosphorus, folate, iron, calcium, vitamin B12, and vitamin B2 than lentil soup.
  • Pizza's daily need coverage for selenium is 36% higher.
  • Lentil soup is lower in saturated fat.
  • Pizza has a higher glycemic index (60) than lentil soup (44).

We used Soup, lentil with ham, canned, ready-to-serve and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Lentil soup vs Pizza 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%
Pizza
Pizza
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains less SodiumSodium -11%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +1005.9%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +131.8%
Contains more CopperCopper +50%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +191.9%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +6533.3%

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%
Pizza
Pizza
9
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin AVitamin A +885.7%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +601.8%
Contains more Vitamin B12Vitamin B12 +250%
Contains more FolateFolate +365%
~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
Pizza
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +98.6%
Contains more ProteinProtein +204.5%
Contains more FatsFats +765.2%
Contains more CarbsCarbs +308.5%
Contains more OtherOther +96.7%

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +401.5%
Contains more Poly. FatPolyunsaturated fat +1193.1%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Pizza DV% diff.
Selenium 0.3µg 19.9µg 36%
Vitamin B1 0.07mg 0.39mg 27%
Vitamin B3 0.545mg 3.825mg 21%
Phosphorus 74mg 216mg 20%
Folate 20µg 93µg 18%
Saturated fat 0.45g 4.465g 18%
Iron 1.07mg 2.48mg 18%
Calcium 17mg 188mg 17%
Protein 3.74g 11.39g 15%
Vitamin B12 0.12µg 0.42µg 13%
Fats 1.12g 9.69g 13%
Vitamin B2 0.045mg 0.195mg 12%
Starch 26.95g 11%
Calories 56kcal 266kcal 11%
Manganese 0.12mg 0.36mg 10%
Polyunsaturated fat 0.13g 1.681g 10%
Fiber 2.3g 9%
Zinc 0.3mg 1.34mg 9%
Carbs 8.16g 33.33g 8%
Vitamin A 7µg 69µg 7%
Vitamin K 6.7µg 6%
Vitamin E 0.83mg 6%
Cholesterol 3mg 17mg 5%
Monounsaturated fat 0.52g 2.608g 5%
Magnesium 9mg 24mg 4%
Copper 0.07mg 0.105mg 4%
Choline 16.4mg 3%
Vitamin B5 0.14mg 3%
Sodium 532mg 598mg 3%
Vitamin B6 0.09mg 0.08mg 1%
Fructose 1g 1%
Potassium 144mg 172mg 1%
Vitamin C 1.7mg 1.4mg 0%
Net carbs 8.16g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Threonine 0.41mg 0%
Isoleucine 0.564mg 0%
Leucine 1.139mg 0%
Lysine 0.77mg 0%
Methionine 0.264mg 0%
Phenylalanine 0.664mg 0%
Valine 0.72mg 0%
Histidine 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
21%
Lentil soup
58%
Pizza

Comparison summary

Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 4.015g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.