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  6. Lentil soup vs. Zucchini

Lentil soup vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between lentil soup and zucchini

  • Lentil soup is richer in iron and phosphorus, yet zucchini is richer in vitamin C and vitamin B6.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Lentil soup contains 3 times more iron than zucchini. Lentil soup contains 1.07mg of iron, while zucchini contains 0.37mg.
  • Zucchini contains less sodium.
  • Zucchini has a lower glycemic index than lentil soup.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Squash, summer, zucchini, includes skin, raw.

Infographic

Lentil soup vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +189.2%
Contains more CopperCopper +32.1%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +81.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +47.5%
~equal in Calcium ~16mg
~equal in Zinc ~0.32mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +952.9%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin B2Vitamin B2 +108.9%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Zucchini DV% diff.
Sodium 532mg 8mg 23%
Vitamin C 1.7mg 17.9mg 18%
Iron 1.07mg 0.37mg 9%
Vitamin B6 0.09mg 0.163mg 6%
Vitamin B12 0.12µg 0µg 5%
Protein 3.74g 1.21g 5%
Phosphorus 74mg 38mg 5%
Vitamin B2 0.045mg 0.094mg 4%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Potassium 144mg 261mg 3%
Fructose 1.38g 2%
Saturated fat 0.45g 0.084g 2%
Choline 9.5mg 2%
Vitamin B1 0.07mg 0.045mg 2%
Manganese 0.12mg 0.177mg 2%
Calories 56kcal 17kcal 2%
Copper 0.07mg 0.053mg 2%
Magnesium 9mg 18mg 2%
Carbs 8.16g 3.11g 2%
Monounsaturated fat 0.52g 0.011g 1%
Vitamin E 0.12mg 1%
Fats 1.12g 0.32g 1%
Vitamin B3 0.545mg 0.451mg 1%
Vitamin B5 0.14mg 0.204mg 1%
Cholesterol 3mg 0mg 1%
Folate 20µg 24µg 1%
Net carbs 8.16g 2.11g N/A
Calcium 17mg 16mg 0%
Sugar 2.5g N/A
Zinc 0.3mg 0.32mg 0%
Vitamin A 7µg 10µg 0%
Selenium 0.3µg 0.2µg 0%
Polyunsaturated fat 0.13g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +209.1%
Contains more FatsFats +250%
Contains more CarbsCarbs +162.4%
Contains more OtherOther +115.8%
Contains more WaterWater +10.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +4627.3%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -81.3%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.