Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lentil soup vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between lentil soup and chia seeds

  • Lentil soup has less manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds cover your daily need for manganese, 113% more than lentil soup.
  • 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 Seeds, chia seeds, dried.

Infographic

Lentil soup vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +3611.8%
Contains more PotassiumPotassium +182.6%
Contains more IronIron +621.5%
Contains more CopperCopper +1220%
Contains more ZincZinc +1426.7%
Contains more PhosphorusPhosphorus +1062.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2169.2%
Contains more SeleniumSelenium +18300%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +785.7%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B3Vitamin B3 +1520.2%
Contains more FolateFolate +145%
~equal in Vitamin C ~1.6mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1378.4%
Contains more ProteinProtein +342.2%
Contains more FatsFats +2644.6%
Contains more CarbsCarbs +416.2%
Contains more OtherOther +290.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +344%
Contains more Poly. FatPolyunsaturated fat +18103.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil soup Chia seeds
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil soup Chia seeds DV% diff.
Polyunsaturated fat 0.13g 23.665g 157%
Fiber 34.4g 138%
Manganese 0.12mg 2.723mg 113%
Phosphorus 74mg 860mg 112%
Selenium 0.3µg 55.2µg 100%
Copper 0.07mg 0.924mg 95%
Iron 1.07mg 7.72mg 83%
Magnesium 9mg 335mg 78%
Calcium 17mg 631mg 61%
Vitamin B3 0.545mg 8.83mg 52%
Fats 1.12g 30.74g 46%
Vitamin B1 0.07mg 0.62mg 46%
Zinc 0.3mg 4.58mg 39%
Protein 3.74g 16.54g 26%
Sodium 532mg 16mg 22%
Calories 56kcal 486kcal 22%
Saturated fat 0.45g 3.33g 13%
Carbs 8.16g 42.12g 11%
Vitamin B2 0.045mg 0.17mg 10%
Potassium 144mg 407mg 8%
Vitamin B6 0.09mg 7%
Folate 20µg 49µg 7%
Vitamin B12 0.12µg 0µg 5%
Monounsaturated fat 0.52g 2.309g 4%
Vitamin E 0.5mg 3%
Vitamin B5 0.14mg 3%
Cholesterol 3mg 0mg 1%
Vitamin A 7µg 1%
Vitamin C 1.7mg 1.6mg 0%
Net carbs 8.16g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Lentil soup
32%
Chia seeds
Minerals Daily Need Coverage Score
21%
Lentil soup
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 2.88g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 516mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.