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Lentil soup vs. Provolone — In-Depth Nutrition Comparison

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Important differences between lentil soup and provolone

  • Lentil soup has less calcium, phosphorus, vitamin B12, zinc, selenium, vitamin B2, and vitamin A.
  • Provolone's daily need coverage for saturated fat is 83% more.
  • Lentil soup has a higher glycemic index than provolone.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Cheese, provolone.

Infographic

Lentil soup vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more IronIron +105.8%
Contains more CopperCopper +169.2%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +1100%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +4347.1%
Contains more ZincZinc +976.7%
Contains more PhosphorusPhosphorus +570.3%
Contains more SeleniumSelenium +4733.3%
~equal in Potassium ~138mg

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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +268.4%
Contains more Vitamin B3Vitamin B3 +249.4%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +3271.4%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B5Vitamin B5 +240%
Contains more Vitamin B12Vitamin B12 +1116.7%

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +281.3%
Contains more WaterWater +109.4%
Contains more ProteinProtein +584%
Contains more FatsFats +2276.8%
Contains more OtherOther +282.9%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +1321.7%
Contains more Poly. FatPolyunsaturated fat +491.5%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Provolone DV% diff.
Saturated fat 0.45g 17.078g 76%
Calcium 17mg 756mg 74%
Phosphorus 74mg 496mg 60%
Vitamin B12 0.12µg 1.46µg 56%
Protein 3.74g 25.58g 44%
Fats 1.12g 26.62g 39%
Zinc 0.3mg 3.23mg 27%
Selenium 0.3µg 14.5µg 26%
Vitamin A 7µg 236µg 25%
Cholesterol 3mg 69mg 22%
Vitamin B2 0.045mg 0.321mg 21%
Monounsaturated fat 0.52g 7.393g 17%
Sodium 532mg 876mg 15%
Calories 56kcal 351kcal 15%
Iron 1.07mg 0.52mg 7%
Vitamin B5 0.14mg 0.476mg 7%
Copper 0.07mg 0.026mg 5%
Manganese 0.12mg 0.01mg 5%
Magnesium 9mg 28mg 5%
Polyunsaturated fat 0.13g 0.769g 4%
Vitamin B1 0.07mg 0.019mg 4%
Folate 20µg 10µg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin K 2.2µg 2%
Carbs 8.16g 2.14g 2%
Vitamin B3 0.545mg 0.156mg 2%
Vitamin E 0.23mg 2%
Vitamin B6 0.09mg 0.073mg 1%
Net carbs 8.16g 2.14g N/A
Potassium 144mg 138mg 0%
Sugar 0.56g N/A
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
21%
Lentil soup
78%
Provolone

Comparison summary

Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 344mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 16.628g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.