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Lentil vs. Lentil soup — In-Depth Nutrition Comparison

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What are the differences between lentil and lentil soup?

  • Lentil is richer than lentil soup in folate, iron, copper, manganese, phosphorus, vitamin B5, zinc, vitamin B1, and vitamin B6.
  • Lentil's daily need coverage for folate is 40% more.
  • Lentil has 5 times more vitamin B5 than lentil soup. While lentil has 0.638mg of vitamin B5, lentil soup has only 0.14mg.
  • The amount of sodium in lentil is lower.
  • The glycemic index of lentil is lower.

We used Lentils, mature seeds, cooked, boiled, without salt and Soup, lentil with ham, canned, ready-to-serve types in this article.

Infographic

Lentil vs Lentil soup 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.
Lentil
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +211.2%
Contains more CopperCopper +258.6%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +143.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +311.7%
Contains more SeleniumSelenium +833.3%

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.
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +94.5%
Contains more Vitamin B5Vitamin B5 +355.7%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +805%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +141.2%
Contains more CarbsCarbs +146.7%
Contains more FatsFats +194.7%
Contains more WaterWater +23.1%
Contains more OtherOther +48.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +34.6%
Contains more Mono. FatMonounsaturated fat +712.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Lentil soup
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil Lentil soup DV% diff.
Folate 181µg 20µg 40%
Fiber 7.9g 32%
Iron 3.33mg 1.07mg 28%
Sodium 2mg 532mg 23%
Copper 0.251mg 0.07mg 20%
Manganese 0.494mg 0.12mg 16%
Phosphorus 180mg 74mg 15%
Protein 9.02g 3.74g 11%
Vitamin B5 0.638mg 0.14mg 10%
Zinc 1.27mg 0.3mg 9%
Vitamin B1 0.169mg 0.07mg 8%
Potassium 369mg 144mg 7%
Vitamin B6 0.178mg 0.09mg 7%
Magnesium 36mg 9mg 6%
Choline 32.7mg 6%
Vitamin B12 0µg 0.12µg 5%
Selenium 2.8µg 0.3µg 5%
Carbs 20.13g 8.16g 4%
Vitamin B3 1.06mg 0.545mg 3%
Calories 116kcal 56kcal 3%
Vitamin B2 0.073mg 0.045mg 2%
Saturated fat 0.053g 0.45g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Vitamin A 0µg 7µg 1%
Fats 0.38g 1.12g 1%
Monounsaturated fat 0.064g 0.52g 1%
Cholesterol 0mg 3mg 1%
Vitamin C 1.5mg 1.7mg 0%
Net carbs 12.23g 8.16g N/A
Calcium 19mg 17mg 0%
Sugar 1.8g N/A
Polyunsaturated fat 0.175g 0.13g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

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

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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
25%
Lentil
8%
Lentil soup
Minerals Daily Need Coverage Score
46%
Lentil
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 530mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.397g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.