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  6. Lentil soup vs. Steak

Lentil soup vs. Steak — In-Depth Nutrition Comparison

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The main differences between lentil soup and steak

  • Steak is richer than lentil soup in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, vitamin B2, and iron.
  • Daily need coverage for vitamin B12 for steak is 87% higher.
  • Lentil soup contains 9 times more sodium than steak. Lentil soup contains 532mg of sodium, while steak contains 58mg.
  • Steak has a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Lentil soup vs Steak 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%
Steak
Steak
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +41.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +124.3%
Contains more CopperCopper +21.4%
Contains more ZincZinc +2013.3%
Contains more PhosphorusPhosphorus +120.3%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +10500%

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%
Steak
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin B2Vitamin B2 +568.9%
Contains more Vitamin B3Vitamin B3 +844.8%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more Vitamin B12Vitamin B12 +1733.3%
~equal in Vitamin A ~7µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.074mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lentil soup Steak DV% diff.
Vitamin B12 0.12µg 2.2µg 87%
Selenium 0.3µg 31.8µg 57%
Zinc 0.3mg 6.34mg 55%
Protein 3.74g 24.85g 42%
Saturated fat 0.45g 8.443g 36%
Vitamin B6 0.09mg 0.5mg 32%
Vitamin B3 0.545mg 5.149mg 29%
Fats 1.12g 19.02g 28%
Cholesterol 3mg 78mg 25%
Monounsaturated fat 0.52g 9.171g 22%
Sodium 532mg 58mg 21%
Vitamin B2 0.045mg 0.301mg 20%
Iron 1.07mg 2.4mg 17%
Phosphorus 74mg 163mg 13%
Calories 56kcal 271kcal 11%
Polyunsaturated fat 0.13g 0.896g 5%
Manganese 0.12mg 5%
Potassium 144mg 279mg 4%
Folate 20µg 6µg 4%
Vitamin B5 0.14mg 3%
Carbs 8.16g 0g 3%
Magnesium 9mg 23mg 3%
Copper 0.07mg 0.085mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin D 6IU 1%
Calcium 17mg 12mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0.1µg 1%
Net carbs 8.16g 0g N/A
Vitamin A 7µg 7µg 0%
Vitamin B1 0.07mg 0.074mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.3%
Contains more OtherOther +127.8%
Contains more ProteinProtein +564.4%
Contains more FatsFats +1598.2%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1663.7%
Contains more Poly. FatPolyunsaturated fat +589.2%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.