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  6. Lentil soup vs. Seaweed

Lentil soup vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between lentil soup and seaweed

  • Lentil soup has more vitamin B6; however, seaweed has more folate, magnesium, iron, calcium, vitamin B5, zinc, vitamin B2, and copper.
  • Seaweed's daily need coverage for folate is 40% more.
  • Lentil soup has 45 times more vitamin B6 than seaweed. Lentil soup has 0.09mg of vitamin B6, while seaweed has 0.002mg.
  • Seaweed is lower in sodium.

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

Infographic

Lentil soup vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +61.8%
Contains more PhosphorusPhosphorus +76.2%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +888.2%
Contains more IronIron +166.4%
Contains more CopperCopper +85.7%
Contains more ZincZinc +310%
Contains less SodiumSodium -56.2%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +133.3%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +358.6%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 20µg 180µg 40%
Magnesium 9mg 121mg 27%
Iron 1.07mg 2.85mg 22%
Calcium 17mg 168mg 15%
Sodium 532mg 233mg 13%
Vitamin B5 0.14mg 0.642mg 10%
Zinc 0.3mg 1.23mg 8%
Vitamin B2 0.045mg 0.15mg 8%
Copper 0.07mg 0.13mg 7%
Vitamin B6 0.09mg 0.002mg 7%
Vitamin E 0.87mg 6%
Fiber 1.3g 5%
Phosphorus 74mg 42mg 5%
Vitamin B12 0.12µg 0µg 5%
Protein 3.74g 1.68g 4%
Manganese 0.12mg 0.2mg 3%
Potassium 144mg 89mg 2%
Choline 12.8mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Saturated fat 0.45g 0.247g 1%
Monounsaturated fat 0.52g 0.098g 1%
Polyunsaturated fat 0.13g 0.047g 1%
Calories 56kcal 43kcal 1%
Selenium 0.3µg 0.7µg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 1.7mg 3mg 1%
Fats 1.12g 0.56g 1%
Carbs 8.16g 9.57g 0%
Net carbs 8.16g 8.27g N/A
Sugar 0.6g N/A
Vitamin A 7µg 6µg 0%
Vitamin B3 0.545mg 0.47mg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +122.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +437.4%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +430.6%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains less Sat. FatSaturated fat -45.1%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.