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  6. Lentil soup vs. Sunflower seeds

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

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Summary of differences between lentil soup and sunflower seeds

  • Lentil soup has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 192% 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, sunflower seed kernels, dried.

Infographic

Lentil soup vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +3511.1%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +347.9%
Contains more IronIron +390.7%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +791.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1525%
Contains more SeleniumSelenium +17566.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +688.9%
Contains more Vitamin B3Vitamin B3 +1429.4%
Contains more Vitamin B5Vitamin B5 +707.1%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +1035%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.07mg 1.8mg 192%
Polyunsaturated fat 0.13g 23.137g 153%
Vitamin B1 0.07mg 1.48mg 118%
Vitamin B6 0.09mg 1.345mg 97%
Selenium 0.3µg 53µg 96%
Phosphorus 74mg 660mg 84%
Manganese 0.12mg 1.95mg 80%
Fats 1.12g 51.46g 77%
Magnesium 9mg 325mg 75%
Iron 1.07mg 5.25mg 52%
Folate 20µg 227µg 52%
Vitamin B3 0.545mg 8.335mg 49%
Monounsaturated fat 0.52g 18.528g 45%
Zinc 0.3mg 5mg 43%
Protein 3.74g 20.78g 34%
Fiber 8.6g 34%
Calories 56kcal 584kcal 26%
Vitamin B2 0.045mg 0.355mg 24%
Sodium 532mg 9mg 23%
Vitamin B5 0.14mg 1.13mg 20%
Saturated fat 0.45g 4.455g 18%
Potassium 144mg 645mg 15%
Choline 55.1mg 10%
Calcium 17mg 78mg 6%
Vitamin B12 0.12µg 0µg 5%
Carbs 8.16g 20g 4%
Cholesterol 3mg 0mg 1%
Vitamin C 1.7mg 1.4mg 0%
Net carbs 8.16g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 7µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1712.9%
Contains more ProteinProtein +455.6%
Contains more FatsFats +4494.6%
Contains more CarbsCarbs +145.1%
Contains more OtherOther +146.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +3463.1%
Contains more Poly. FatPolyunsaturated fat +17697.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.