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

Lentil soup vs. Waffle — In-Depth Nutrition Comparison

Compare

The main differences between lentil soup and waffle

  • Waffle is richer than lentil soup in selenium, calcium, vitamin B2, phosphorus, vitamin B1, iron, vitamin B3, and vitamin B5.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Lentil soup contains less saturated fat.
  • Lentil soup has a lower glycemic index than waffle.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Waffles, plain, prepared from recipe.

Infographic

Lentil soup vs Waffle 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%
Waffle
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more CopperCopper +12.9%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +10.4%
Contains more IronIron +115.9%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +156.8%
Contains more ManganeseManganese +120.8%
Contains more SeleniumSelenium +15300%
~equal in Sodium ~511mg

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%
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin AVitamin A +828.6%
Contains more Vitamin B1Vitamin B1 +275.7%
Contains more Vitamin B2Vitamin B2 +671.1%
Contains more Vitamin B3Vitamin B3 +280.4%
Contains more Vitamin B5Vitamin B5 +246.4%
Contains more Vitamin B12Vitamin B12 +108.3%
Contains more FolateFolate +130%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +104.2%
Contains more ProteinProtein +111.2%
Contains more FatsFats +1158.9%
Contains more CarbsCarbs +303.2%
Contains more OtherOther +152%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +577.1%
Contains more Poly. FatPolyunsaturated fat +5119.2%

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

All nutrients comparison - raw data values

Nutrient Lentil soup Waffle DV% diff.
Selenium 0.3µg 46.2µg 83%
Polyunsaturated fat 0.13g 6.785g 44%
Calcium 17mg 255mg 24%
Vitamin B2 0.045mg 0.347mg 23%
Cholesterol 3mg 69mg 22%
Fats 1.12g 14.1g 20%
Phosphorus 74mg 190mg 17%
Iron 1.07mg 2.31mg 16%
Vitamin B1 0.07mg 0.263mg 16%
Calories 56kcal 291kcal 12%
Saturated fat 0.45g 2.866g 11%
Vitamin B3 0.545mg 2.073mg 10%
Monounsaturated fat 0.52g 3.521g 8%
Carbs 8.16g 32.9g 8%
Protein 3.74g 7.9g 8%
Vitamin B5 0.14mg 0.485mg 7%
Folate 20µg 46µg 7%
Manganese 0.12mg 0.265mg 6%
Vitamin A 7µg 65µg 6%
Vitamin B12 0.12µg 0.25µg 5%
Vitamin B6 0.09mg 0.056mg 3%
Zinc 0.3mg 0.68mg 3%
Magnesium 9mg 19mg 2%
Vitamin C 1.7mg 0.4mg 1%
Sodium 532mg 511mg 1%
Copper 0.07mg 0.062mg 1%
Net carbs 8.16g 32.9g N/A
Potassium 144mg 159mg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

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

People also compare

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
24%
Waffle
Minerals Daily Need Coverage Score
21%
Lentil soup
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 2.416g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 32)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.