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  6. Lentil soup vs. Roe

Lentil soup vs. Roe — In-Depth Nutrition Comparison

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The main differences between lentil soup and roe

  • Roe is richer than lentil soup in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, folate, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for roe is 476% higher.
  • Lentil soup contains 5 times more sodium than roe. Lentil soup contains 532mg of sodium, while roe contains 117mg.
  • Roe has a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Fish, roe, mixed species, cooked, dry heat.

Infographic

Lentil soup vs Roe 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%
Roe
Roe
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more IronIron +39%
Contains more ManganeseManganese +823.1%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +64.7%
Contains more PotassiumPotassium +96.5%
Contains more CopperCopper +82.9%
Contains more ZincZinc +326.7%
Contains more PhosphorusPhosphorus +595.9%
Contains less SodiumSodium -78%
Contains more SeleniumSelenium +17133.3%

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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +864.7%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B2Vitamin B2 +2008.9%
Contains more Vitamin B3Vitamin B3 +302.2%
Contains more Vitamin B5Vitamin B5 +724.3%
Contains more Vitamin B6Vitamin B6 +105.6%
Contains more Vitamin B12Vitamin B12 +9516.7%
Contains more FolateFolate +360%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lentil soup Roe DV% diff.
Vitamin B12 0.12µg 11.54µg 476%
Cholesterol 3mg 479mg 159%
Selenium 0.3µg 51.7µg 93%
Vitamin B2 0.045mg 0.949mg 70%
Phosphorus 74mg 515mg 63%
Protein 3.74g 28.62g 50%
Polyunsaturated fat 0.13g 3.404g 22%
Vitamin B5 0.14mg 1.154mg 20%
Folate 20µg 92µg 18%
Sodium 532mg 117mg 18%
Vitamin B1 0.07mg 0.277mg 17%
Vitamin C 1.7mg 16.4mg 16%
Fats 1.12g 8.23g 11%
Vitamin B3 0.545mg 2.192mg 10%
Zinc 0.3mg 1.28mg 9%
Vitamin A 7µg 91µg 9%
Vitamin B6 0.09mg 0.185mg 7%
Calories 56kcal 204kcal 7%
Copper 0.07mg 0.128mg 6%
Saturated fat 0.45g 1.866g 6%
Manganese 0.12mg 0.013mg 5%
Iron 1.07mg 0.77mg 4%
Potassium 144mg 283mg 4%
Magnesium 9mg 26mg 4%
Monounsaturated fat 0.52g 2.129g 4%
Carbs 8.16g 1.92g 2%
Calcium 17mg 28mg 1%
Net carbs 8.16g 1.92g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +325%
Contains more WaterWater +46.3%
Contains more ProteinProtein +665.2%
Contains more FatsFats +634.8%
Contains more OtherOther +111.4%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +309.4%
Contains more Poly. FatPolyunsaturated fat +2518.5%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.