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  6. Mandarin orange vs. Lentil soup

Mandarin orange vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between mandarin oranges and lentil soup

  • Mandarin oranges are higher in vitamin C and vitamin A, yet lentil soup is higher in iron and phosphorus.
  • Mandarin oranges cover your daily vitamin C needs 28% more than lentil soup.
  • Mandarin oranges contain 5 times more vitamin A than lentil soup. While mandarin oranges contain 681IU of vitamin A, lentil soup contains only 145IU.
  • The amount of sodium in mandarin oranges is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 +33.3%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -99.6%
Contains more IronIron +613.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +200%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 CVitamin C +1470.6%
Contains more Vitamin AVitamin A +385.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Lentil soup DV% diff.
Vitamin C 26.7mg 1.7mg 28%
Sodium 2mg 532mg 23%
Iron 0.15mg 1.07mg 12%
Phosphorus 20mg 74mg 8%
Fiber 1.8g 7%
Protein 0.81g 3.74g 6%
Vitamin B12 0µg 0.12µg 5%
Manganese 0.039mg 0.12mg 4%
Vitamin A 34µg 7µg 3%
Copper 0.042mg 0.07mg 3%
Fructose 2.4g 3%
Calcium 37mg 17mg 2%
Zinc 0.07mg 0.3mg 2%
Choline 10.2mg 2%
Carbs 13.34g 8.16g 2%
Saturated fat 0.039g 0.45g 2%
Vitamin B5 0.216mg 0.14mg 2%
Vitamin B6 0.078mg 0.09mg 1%
Folate 16µg 20µg 1%
Monounsaturated fat 0.06g 0.52g 1%
Vitamin B3 0.376mg 0.545mg 1%
Vitamin B1 0.058mg 0.07mg 1%
Vitamin B2 0.036mg 0.045mg 1%
Cholesterol 0mg 3mg 1%
Vitamin E 0.2mg 1%
Fats 0.31g 1.12g 1%
Potassium 166mg 144mg 1%
Magnesium 12mg 9mg 1%
Calories 53kcal 56kcal 0%
Net carbs 11.54g 8.16g N/A
Sugar 10.58g N/A
Selenium 0.1µg 0.3µg 0%
Polyunsaturated fat 0.065g 0.13g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 CarbsCarbs +63.5%
Contains more ProteinProtein +361.7%
Contains more FatsFats +261.3%
Contains more OtherOther +232.4%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -91.3%
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.