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  6. Lentil soup vs. Sauerkraut

Lentil soup vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and sauerkraut?

  • Lentil soup is richer in phosphorus, while sauerkraut is higher in vitamin C.
  • Sauerkraut's daily need coverage for vitamin C is 14% higher.
  • Sauerkraut has 4 times less phosphorus than lentil soup. Lentil soup has 74mg of phosphorus, while sauerkraut has 20mg.
  • Lentil soup is lower in sodium.
  • Lentil soup has a higher glycemic index (44) than sauerkraut (32).

We used Soup, lentil with ham, canned, ready-to-serve and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Lentil soup vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +270%
Contains less SodiumSodium -19.5%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +37.4%
Contains more CopperCopper +37.1%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +100%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +104.5%
Contains more Vitamin B3Vitamin B3 +281.1%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +764.7%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Sauerkraut DV% diff.
Vitamin C 1.7mg 14.7mg 14%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Phosphorus 74mg 20mg 8%
Protein 3.74g 0.91g 6%
Sodium 532mg 661mg 6%
Vitamin B12 0.12µg 0µg 5%
Iron 1.07mg 1.47mg 5%
Vitamin B1 0.07mg 0.021mg 4%
Vitamin B6 0.09mg 0.13mg 3%
Vitamin B3 0.545mg 0.143mg 3%
Copper 0.07mg 0.096mg 3%
Saturated fat 0.45g 0.034g 2%
Choline 10.4mg 2%
Vitamin B2 0.045mg 0.022mg 2%
Calories 56kcal 19kcal 2%
Fats 1.12g 0.14g 2%
Zinc 0.3mg 0.19mg 1%
Vitamin E 0.14mg 1%
Manganese 0.12mg 0.151mg 1%
Selenium 0.3µg 0.6µg 1%
Monounsaturated fat 0.52g 0.013g 1%
Potassium 144mg 170mg 1%
Calcium 17mg 30mg 1%
Vitamin B5 0.14mg 0.093mg 1%
Magnesium 9mg 13mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 4.28g 1%
Folate 20µg 24µg 1%
Vitamin A 7µg 1µg 1%
Net carbs 8.16g 1.38g N/A
Sugar 1.78g N/A
Polyunsaturated fat 0.13g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +311%
Contains more FatsFats +700%
Contains more CarbsCarbs +90.7%
Contains more OtherOther +74.8%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +94%
Contains less Sat. FatSaturated fat -92.4%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.