Lentil soup vs. Salsa — In-Depth Nutrition Comparison
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A recap on the differences between lentil soup and salsa
- Lentil soup is higher in phosphorus, yet salsa is higher in iron and vitamin A.
- Salsa covers your daily iron needs 15% more than lentil soup.
- Lentil soup contains 2 times more phosphorus than salsa. While lentil soup contains 74mg of phosphorus, salsa contains only 30mg.
- The amount of sodium in salsa is lower.
Food varieties used in this article are Soup, lentil with ham, canned, ready-to-serve and USDA Commodity, salsa.
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.
| Contains more CalciumCalcium | +41.7% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +87.5% |
| Contains more IronIron | +109.3% |
| Contains more CopperCopper | +37.1% |
| Contains less SodiumSodium | -19.2% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +135.3% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B3Vitamin B3 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +65.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.07mg | 2.24mg | 15% |
| Fiber | 1.4g | 6% | |
| Phosphorus | 74mg | 30mg | 6% |
| Manganese | 0.12mg | 5% | |
| Vitamin B6 | 0.09mg | 0.149mg | 5% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Protein | 3.74g | 1.5g | 4% |
| Potassium | 144mg | 270mg | 4% |
| Sodium | 532mg | 430mg | 4% |
| Vitamin C | 1.7mg | 4mg | 3% |
| Copper | 0.07mg | 0.096mg | 3% |
| Vitamin B3 | 0.545mg | 1.08mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Magnesium | 9mg | 16mg | 2% |
| Vitamin A | 7µg | 28µg | 2% |
| Vitamin B1 | 0.07mg | 0.05mg | 2% |
| Saturated fat | 0.45g | 0.029g | 2% |
| Calories | 56kcal | 36kcal | 1% |
| Fats | 1.12g | 0.2g | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Zinc | 0.3mg | 0.17mg | 1% |
| Vitamin B2 | 0.045mg | 0.03mg | 1% |
| Monounsaturated fat | 0.52g | 0.016g | 1% |
| Net carbs | 8.16g | 5.6g | N/A |
| Carbs | 8.16g | 7g | 0% |
| Selenium | 0.3µg | 0.4µg | 0% |
| Folate | 20µg | 19µg | 0% |
| Polyunsaturated fat | 0.13g | 0.107g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +149.3% |
| Contains more FatsFats | +460% |
| Contains more CarbsCarbs | +16.6% |
| Contains more OtherOther | +30.1% |
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +3150% |
| Contains more Poly. FatPolyunsaturated fat | +21.5% |
| Contains less Sat. FatSaturated fat | -93.6% |
