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Onion vs. Lentil soup — In-Depth Nutrition Comparison

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How are onions and lentil soup different?

  • Onions are higher in vitamin C; however, lentil soup is richer in iron and phosphorus.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Onions contain 4 times more vitamin C than lentil soup. While onions contain 7.4mg of vitamin C, lentil soup contains only 1.7mg.
  • Onions have less sodium.
  • Onions have a lower glycemic index (15) than lentil soup (44).

Onions, raw and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

Infographic

Onion vs Lentil soup infographic
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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.
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +35.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +66.7%
Contains more IronIron +409.5%
Contains more CopperCopper +79.5%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +155.2%
~equal in Magnesium ~9mg
~equal in Potassium ~144mg
~equal in Manganese ~0.12mg

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.
Onion
5
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 +335.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +369.8%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Onion Lentil soup DV% diff.
Sodium 4mg 532mg 23%
Iron 0.21mg 1.07mg 11%
Fiber 1.7g 7%
Vitamin C 7.4mg 1.7mg 6%
Phosphorus 29mg 74mg 6%
Vitamin B12 0µg 0.12µg 5%
Protein 1.1g 3.74g 5%
Vitamin B3 0.116mg 0.545mg 3%
Copper 0.039mg 0.07mg 3%
Fructose 1.29g 2%
Saturated fat 0.042g 0.45g 2%
Vitamin B6 0.12mg 0.09mg 2%
Vitamin B1 0.046mg 0.07mg 2%
Fats 0.1g 1.12g 2%
Calories 40kcal 56kcal 1%
Zinc 0.17mg 0.3mg 1%
Calcium 23mg 17mg 1%
Vitamin A 0µg 7µg 1%
Polyunsaturated fat 0.017g 0.13g 1%
Monounsaturated fat 0.013g 0.52g 1%
Vitamin B2 0.027mg 0.045mg 1%
Cholesterol 0mg 3mg 1%
Choline 6.1mg 1%
Carbs 9.34g 8.16g 0%
Net carbs 7.64g 8.16g N/A
Magnesium 10mg 9mg 0%
Potassium 146mg 144mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Selenium 0.5µg 0.3µg 0%
Manganese 0.129mg 0.12mg 0%
Vitamin B5 0.123mg 0.14mg 0%
Vitamin K 0.4µg 0%
Folate 19µg 20µg 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +14.5%
Contains more ProteinProtein +240%
Contains more FatsFats +1020%
Contains more OtherOther +251.4%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -90.7%
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +664.7%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.