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  6. Lentil soup vs. Wakame

Lentil soup vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and wakame?

  • Lentil soup is richer in vitamin B6, while wakame is higher in manganese, folate, copper, magnesium, vitamin B2, iron, calcium, and vitamin B5.
  • Wakame's daily need coverage for manganese is 56% higher.
  • Wakame has 45 times less vitamin B6 than lentil soup. Lentil soup has 0.09mg of vitamin B6, while wakame has 0.002mg.
  • Lentil soup is lower in sodium.

We used Soup, lentil with ham, canned, ready-to-serve and Seaweed, wakame, raw types in this comparison.

Infographic

Lentil soup vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +188%
Contains less SodiumSodium -39%
Contains more MagnesiumMagnesium +1088.9%
Contains more CalciumCalcium +782.4%
Contains more IronIron +103.7%
Contains more CopperCopper +305.7%
Contains more ZincZinc +26.7%
Contains more ManganeseManganese +1066.7%
Contains more SeleniumSelenium +133.3%
~equal in Phosphorus ~80mg

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%
Wakame
Wakame
9
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B2Vitamin B2 +411.1%
Contains more Vitamin B3Vitamin B3 +193.6%
Contains more Vitamin B5Vitamin B5 +397.9%
Contains more FolateFolate +880%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Wakame DV% diff.
Manganese 0.12mg 1.4mg 56%
Folate 20µg 196µg 44%
Copper 0.07mg 0.284mg 24%
Magnesium 9mg 107mg 23%
Sodium 532mg 872mg 15%
Iron 1.07mg 2.18mg 14%
Vitamin B2 0.045mg 0.23mg 14%
Calcium 17mg 150mg 13%
Vitamin B5 0.14mg 0.697mg 11%
Vitamin E 1mg 7%
Vitamin B6 0.09mg 0.002mg 7%
Vitamin B3 0.545mg 1.6mg 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin K 5.3µg 4%
Potassium 144mg 50mg 3%
Choline 13.9mg 3%
Fiber 0.5g 2%
Saturated fat 0.45g 0.13g 1%
Monounsaturated fat 0.52g 0.058g 1%
Polyunsaturated fat 0.13g 0.218g 1%
Calories 56kcal 45kcal 1%
Vitamin B1 0.07mg 0.06mg 1%
Protein 3.74g 3.03g 1%
Cholesterol 3mg 0mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin C 1.7mg 3mg 1%
Fats 1.12g 0.64g 1%
Zinc 0.3mg 0.38mg 1%
Phosphorus 74mg 80mg 1%
Vitamin A 7µg 18µg 1%
Carbs 8.16g 9.14g 0%
Net carbs 8.16g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +75%
Contains more CarbsCarbs +12%
Contains more OtherOther +485.4%
~equal in Water ~79.99g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +796.6%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +67.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.