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Lentil soup vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and surimi?

  • Lentil soup is richer in iron, while surimi is higher in vitamin B12, selenium, phosphorus, and magnesium.
  • Surimi's daily need coverage for vitamin B12 is 62% higher.
  • Surimi has 10 times less folate than lentil soup. Lentil soup has 20µg of folate, while surimi has 2µg.
  • Surimi is lower in sodium.

We used Soup, lentil with ham, canned, ready-to-serve and Fish, surimi types in this comparison.

Infographic

Lentil soup vs Surimi 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%
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +311.5%
Contains more CopperCopper +118.8%
Contains more ManganeseManganese +990.9%
Contains more MagnesiumMagnesium +377.8%
Contains more PhosphorusPhosphorus +281.1%
Contains less SodiumSodium -73.1%
Contains more SeleniumSelenium +9266.7%
~equal in Zinc ~0.33mg

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%
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +147.7%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin B12Vitamin B12 +1233.3%
~equal in Vitamin D ~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
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +24.4%
Contains more CarbsCarbs +19.1%
Contains more WaterWater +12.3%
Contains more OtherOther +68.5%
Contains more ProteinProtein +305.9%

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
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +249%
Contains less Sat. FatSaturated fat -57.6%
Contains more Poly. FatPolyunsaturated fat +240.8%

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 Surimi
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil soup Surimi DV% diff.
Vitamin B12 0.12µg 1.6µg 62%
Selenium 0.3µg 28.1µg 51%
Phosphorus 74mg 282mg 30%
Protein 3.74g 15.18g 23%
Sodium 532mg 143mg 17%
Iron 1.07mg 0.26mg 10%
Cholesterol 3mg 30mg 9%
Magnesium 9mg 43mg 8%
Folate 20µg 2µg 5%
Vitamin B6 0.09mg 0.03mg 5%
Manganese 0.12mg 0.011mg 5%
Vitamin E 0.63mg 4%
Vitamin B1 0.07mg 0.02mg 4%
Copper 0.07mg 0.032mg 4%
Vitamin B2 0.045mg 0.021mg 2%
Polyunsaturated fat 0.13g 0.443g 2%
Calories 56kcal 99kcal 2%
Vitamin B3 0.545mg 0.22mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin A 7µg 20µg 1%
Potassium 144mg 112mg 1%
Calcium 17mg 9mg 1%
Vitamin B5 0.14mg 0.07mg 1%
Saturated fat 0.45g 0.191g 1%
Monounsaturated fat 0.52g 0.149g 1%
Fats 1.12g 0.9g 0%
Carbs 8.16g 6.85g 0%
Net carbs 8.16g 6.85g N/A
Zinc 0.3mg 0.33mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

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

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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
19%
Surimi
Minerals Daily Need Coverage Score
21%
Lentil soup
37%
Surimi

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 389mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 0.259g)
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 6)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $4)
Which food is richer in minerals?
?
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.
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.