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  6. Lentil soup vs. Veggie burger

Lentil soup vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between lentil soup and veggie burgers

  • Veggie burgers are richer than lentil soup in vitamin B1, vitamin B12, selenium, manganese, folate, vitamin B3, phosphorus, iron, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
  • Lentil soup has a lower glycemic index than veggie burgers.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Veggie burgers or soyburgers, unprepared.

Infographic

Lentil soup vs Veggie burger infographic
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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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +522.2%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +125.2%
Contains more CopperCopper +185.7%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +178.4%
Contains more ManganeseManganese +692.5%
Contains more SeleniumSelenium +7433.3%
~equal in Sodium ~569mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin CVitamin C +164.7%
Contains more Vitamin B1Vitamin B1 +3687.1%
Contains more Vitamin B2Vitamin B2 +442.2%
Contains more Vitamin B3Vitamin B3 +588.6%
Contains more Vitamin B5Vitamin B5 +106.4%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin B12Vitamin B12 +1575%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Veggie burger DV% diff.
Vitamin B1 0.07mg 2.651mg 215%
Vitamin B12 0.12µg 2.01µg 79%
Selenium 0.3µg 22.6µg 41%
Manganese 0.12mg 0.951mg 36%
Folate 20µg 124µg 26%
Protein 3.74g 15.7g 24%
Fiber 4.9g 20%
Vitamin B3 0.545mg 3.753mg 20%
Phosphorus 74mg 206mg 19%
Iron 1.07mg 2.41mg 17%
Vitamin B6 0.09mg 0.303mg 16%
Vitamin B2 0.045mg 0.244mg 15%
Copper 0.07mg 0.2mg 14%
Polyunsaturated fat 0.13g 2.023g 13%
Calcium 17mg 136mg 12%
Magnesium 9mg 56mg 11%
Zinc 0.3mg 1.26mg 9%
Fats 1.12g 6.3g 8%
Calories 56kcal 177kcal 6%
Potassium 144mg 333mg 6%
Saturated fat 0.45g 1.44g 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Monounsaturated fat 0.52g 1.778g 3%
Vitamin C 1.7mg 4.5mg 3%
Vitamin B5 0.14mg 0.289mg 3%
Vitamin E 0.23mg 2%
Carbs 8.16g 14.27g 2%
Starch 5.78g 2%
Sodium 532mg 569mg 2%
Cholesterol 3mg 5mg 1%
Vitamin A 7µg 1µg 1%
Net carbs 8.16g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +40.1%
Contains more ProteinProtein +319.8%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +74.9%
Contains more OtherOther +104.9%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +241.9%
Contains more Poly. FatPolyunsaturated fat +1456.2%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.