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

Lentil soup vs. Spelt — In-Depth Nutrition Comparison

Compare

What are the differences between lentil soup and spelt?

  • Spelt is richer than lentil soup in manganese, copper, phosphorus, iron, vitamin B3, magnesium, zinc, vitamin B1, and selenium.
  • Spelt's daily need coverage for manganese is 124% more.
  • Lentil soup has 67 times more sodium than spelt. While lentil soup has 532mg of sodium, spelt has only 8mg.
  • The glycemic index of lentil soup is lower.

We used Soup, lentil with ham, canned, ready-to-serve and Spelt, uncooked types in this article.

Infographic

Lentil soup vs Spelt 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%
Spelt
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +1411.1%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +169.4%
Contains more IronIron +315%
Contains more CopperCopper +630%
Contains more ZincZinc +993.3%
Contains more PhosphorusPhosphorus +441.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +2385.8%
Contains more SeleniumSelenium +3800%

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%
Spelt
8
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +151.1%
Contains more Vitamin B3Vitamin B3 +1155.6%
Contains more Vitamin B5Vitamin B5 +662.9%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more FolateFolate +125%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lentil soup Spelt DV% diff.
Manganese 0.12mg 2.983mg 124%
Copper 0.07mg 0.511mg 49%
Phosphorus 74mg 401mg 47%
Fiber 10.7g 43%
Iron 1.07mg 4.44mg 42%
Vitamin B3 0.545mg 6.843mg 39%
Magnesium 9mg 136mg 30%
Zinc 0.3mg 3.28mg 27%
Vitamin B1 0.07mg 0.364mg 25%
Sodium 532mg 8mg 23%
Starch 53.92g 22%
Protein 3.74g 14.57g 22%
Carbs 8.16g 70.19g 21%
Selenium 0.3µg 11.7µg 21%
Vitamin B5 0.14mg 1.068mg 19%
Calories 56kcal 338kcal 14%
Vitamin B6 0.09mg 0.23mg 11%
Polyunsaturated fat 0.13g 1.258g 8%
Potassium 144mg 388mg 7%
Folate 20µg 45µg 6%
Vitamin E 0.79mg 5%
Vitamin B2 0.045mg 0.113mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin K 3.6µg 3%
Vitamin C 1.7mg 0mg 2%
Fats 1.12g 2.43g 2%
Vitamin A 7µg 0µg 1%
Calcium 17mg 27mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 59.49g N/A
Sugar 6.82g N/A
Saturated fat 0.45g 0.406g 0%
Monounsaturated fat 0.52g 0.445g 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +678.1%
Contains more ProteinProtein +289.6%
Contains more FatsFats +117%
Contains more CarbsCarbs +760.2%
Contains more OtherOther +45.5%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +16.9%
Contains more Poly. FatPolyunsaturated fat +867.7%
~equal in Saturated fat ~0.406g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.