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  6. Lentil soup vs. Walnut

Lentil soup vs. Walnut — In-Depth Nutrition Comparison

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Important differences between lentil soup and walnut

  • Lentil soup has less copper, manganese, phosphorus, magnesium, vitamin B6, zinc, iron, and vitamin B1.
  • Walnut's daily need coverage for copper is 168% more.
  • Lentil soup has 266 times more sodium than walnut. Lentil soup has 532mg of sodium, while walnut has 2mg.
  • Lentil soup has a higher glycemic index than walnut.

The food varieties used in the comparison are Soup, lentil with ham, canned, ready-to-serve and Nuts, walnuts, english.

Infographic

Lentil soup vs Walnut 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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +206.3%
Contains more IronIron +172%
Contains more CopperCopper +2165.7%
Contains more ZincZinc +930%
Contains more PhosphorusPhosphorus +367.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2745%
Contains more SeleniumSelenium +1533.3%

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%
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +387.1%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +106.4%
Contains more Vitamin B5Vitamin B5 +307.1%
Contains more Vitamin B6Vitamin B6 +496.7%
Contains more FolateFolate +390%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Walnut DV% diff.
Polyunsaturated fat 0.13g 47.174g 314%
Copper 0.07mg 1.586mg 168%
Manganese 0.12mg 3.414mg 143%
Fats 1.12g 65.21g 99%
Phosphorus 74mg 346mg 39%
Magnesium 9mg 158mg 35%
Vitamin B6 0.09mg 0.537mg 34%
Calories 56kcal 654kcal 30%
Fiber 6.7g 27%
Saturated fat 0.45g 6.126g 26%
Zinc 0.3mg 3.09mg 25%
Protein 3.74g 15.23g 23%
Sodium 532mg 2mg 23%
Vitamin B1 0.07mg 0.341mg 23%
Iron 1.07mg 2.91mg 23%
Monounsaturated fat 0.52g 8.933g 21%
Folate 20µg 98µg 20%
Potassium 144mg 441mg 9%
Vitamin B5 0.14mg 0.57mg 9%
Selenium 0.3µg 4.9µg 8%
Vitamin B2 0.045mg 0.15mg 8%
Calcium 17mg 98mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B3 0.545mg 1.125mg 4%
Carbs 8.16g 13.71g 2%
Vitamin K 2.7µg 2%
Cholesterol 3mg 0mg 1%
Vitamin A 7µg 1µg 1%
Vitamin C 1.7mg 1.3mg 0%
Net carbs 8.16g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2006.9%
Contains more ProteinProtein +307.2%
Contains more FatsFats +5722.3%
Contains more CarbsCarbs +68%
Contains more OtherOther +44.7%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1617.9%
Contains more Poly. FatPolyunsaturated fat +36187.7%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.