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  6. Olive vs. Lentil soup

Olive vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between olive and lentil soup

  • Olive has more iron, copper, calcium, and vitamin A; however, lentil soup is richer in phosphorus, vitamin B6, and vitamin B1.
  • Olive covers your daily iron needs 28% more than lentil soup.
  • Lentil soup has 5 times less calcium than olive. Olive has 88mg of calcium, while lentil soup has 17mg.
  • Lentil soup contains less saturated fat.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Olive 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +417.6%
Contains more IronIron +208.4%
Contains more CopperCopper +258.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +1700%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +2366.7%
Contains less SodiumSodium -27.6%
Contains more ManganeseManganese +500%

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.
Olive
Olive
4
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 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 AVitamin A +185.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin B1Vitamin B1 +2233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1373%
Contains more Vitamin B5Vitamin B5 +833.3%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Olive Lentil soup DV% diff.
Iron 3.3mg 1.07mg 28%
Copper 0.251mg 0.07mg 20%
Monounsaturated fat 7.888g 0.52g 18%
Fats 10.68g 1.12g 15%
Fiber 3.2g 13%
Vitamin E 1.65mg 11%
Phosphorus 3mg 74mg 10%
Sodium 735mg 532mg 9%
Calcium 88mg 17mg 7%
Vitamin B6 0.009mg 0.09mg 6%
Vitamin B1 0.003mg 0.07mg 6%
Protein 0.84g 3.74g 6%
Vitamin B12 0µg 0.12µg 5%
Folate 0µg 20µg 5%
Polyunsaturated fat 0.911g 0.13g 5%
Potassium 8mg 144mg 4%
Saturated fat 1.415g 0.45g 4%
Manganese 0.02mg 0.12mg 4%
Vitamin B5 0.015mg 0.14mg 3%
Vitamin B3 0.037mg 0.545mg 3%
Calories 115kcal 56kcal 3%
Vitamin B2 0mg 0.045mg 3%
Choline 10.3mg 2%
Vitamin C 0.9mg 1.7mg 1%
Vitamin A 20µg 7µg 1%
Zinc 0.22mg 0.3mg 1%
Magnesium 4mg 9mg 1%
Vitamin K 1.4µg 1%
Cholesterol 0mg 3mg 1%
Carbs 6.26g 8.16g 1%
Selenium 0.9µg 0.3µg 1%
Net carbs 3.06g 8.16g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +853.6%
Contains more OtherOther +81.3%
Contains more ProteinProtein +345.2%
Contains more CarbsCarbs +30.4%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 more Mono. FatMonounsaturated fat +1416.9%
Contains more Poly. FatPolyunsaturated fat +600.8%
Contains less Sat. FatSaturated fat -68.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.