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  6. Lentil soup vs. Ricotta

Lentil soup vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between lentil soup and ricotta

  • Lentil soup has more iron; however, ricotta is higher in selenium, calcium, phosphorus, vitamin B2, vitamin B12, and zinc.
  • Ricotta covers your daily need for saturated fat, 39% more than lentil soup.
  • Lentil soup has 6 times more sodium than ricotta. While lentil soup has 532mg of sodium, ricotta has only 84mg.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Soup, lentil with ham, canned, ready-to-serve and Cheese, ricotta, whole milk.

Infographic

Lentil soup vs Ricotta 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +37.1%
Contains more IronIron +181.6%
Contains more CopperCopper +233.3%
Contains more ManganeseManganese +1900%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +1117.6%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +113.5%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +4733.3%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +438.5%
Contains more Vitamin B3Vitamin B3 +424%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +1614.3%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin B12Vitamin B12 +183.3%

All nutrients comparison - raw data values

Nutrient Lentil soup Ricotta DV% diff.
Saturated fat 0.45g 8.295g 36%
Selenium 0.3µg 14.5µg 26%
Calcium 17mg 207mg 19%
Sodium 532mg 84mg 19%
Fats 1.12g 12.98g 18%
Cholesterol 3mg 51mg 16%
Protein 3.74g 11.26g 15%
Vitamin A 7µg 120µg 13%
Vitamin B2 0.045mg 0.195mg 12%
Phosphorus 74mg 158mg 12%
Vitamin B12 0.12µg 0.34µg 9%
Iron 1.07mg 0.38mg 9%
Zinc 0.3mg 1.16mg 8%
Monounsaturated fat 0.52g 3.627g 8%
Calories 56kcal 174kcal 6%
Copper 0.07mg 0.021mg 5%
Manganese 0.12mg 0.006mg 5%
Vitamin B1 0.07mg 0.013mg 5%
Vitamin B6 0.09mg 0.043mg 4%
Vitamin B3 0.545mg 0.104mg 3%
Choline 17.5mg 3%
Polyunsaturated fat 0.13g 0.385g 2%
Vitamin C 1.7mg 0mg 2%
Carbs 8.16g 3.04g 2%
Folate 20µg 12µg 2%
Vitamin B5 0.14mg 0.213mg 1%
Vitamin D 10IU 1%
Vitamin K 1.1µg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.11mg 1%
Potassium 144mg 105mg 1%
Net carbs 8.16g 3.04g N/A
Magnesium 9mg 11mg 0%
Sugar 0.27g N/A
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +168.4%
Contains more WaterWater +19.6%
Contains more OtherOther +20.6%
Contains more ProteinProtein +201.1%
Contains more FatsFats +1058.9%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +597.5%
Contains more Poly. FatPolyunsaturated fat +196.2%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.