Pizza vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between pizza and lentil soup?

Pizza has more selenium, vitamin B1, vitamin B3, phosphorus, folate, iron, calcium, vitamin B12, and vitamin B2 than lentil soup.
Pizza's daily need coverage for selenium is 36% higher.
Lentil soup has 11 times less calcium than pizza. Pizza has 188mg of calcium, while lentil soup has 17mg.
Lentil soup is lower in saturated fat.
Pizza has a higher glycemic index (60) than lentil soup (44).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

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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.

Pizza

Lentil soup

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+1005.9%
Contains more PotassiumPotassium	+19.4%
Contains more IronIron	+131.8%
Contains more CopperCopper	+50%
Contains more ZincZinc	+346.7%
Contains more PhosphorusPhosphorus	+191.9%
Contains more ManganeseManganese	+200%
Contains more SeleniumSelenium	+6533.3%

Contains less SodiumSodium

-11%

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.

Pizza

Lentil soup

Contains more Vitamin AVitamin A	+885.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+457.1%
Contains more Vitamin B2Vitamin B2	+333.3%
Contains more Vitamin B3Vitamin B3	+601.8%
Contains more Vitamin B12Vitamin B12	+250%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+365%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+21.4%
Contains more Vitamin B6Vitamin B6	+12.5%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	0.3µg	36%
Vitamin B1	0.39mg	0.07mg	27%
Vitamin B3	3.825mg	0.545mg	21%
Phosphorus	216mg	74mg	20%
Folate	93µg	20µg	18%
Saturated fat	4.465g	0.45g	18%
Iron	2.48mg	1.07mg	18%
Calcium	188mg	17mg	17%
Protein	11.39g	3.74g	15%
Vitamin B12	0.42µg	0.12µg	13%
Fats	9.69g	1.12g	13%
Vitamin B2	0.195mg	0.045mg	12%
Starch	26.95g		11%
Calories	266kcal	56kcal	11%
Manganese	0.36mg	0.12mg	10%
Polyunsaturated fat	1.681g	0.13g	10%
Fiber	2.3g		9%
Zinc	1.34mg	0.3mg	9%
Carbs	33.33g	8.16g	8%
Vitamin A	69µg	7µg	7%
Vitamin K	6.7µg		6%
Vitamin E	0.83mg		6%
Cholesterol	17mg	3mg	5%
Monounsaturated fat	2.608g	0.52g	5%
Magnesium	24mg	9mg	4%
Copper	0.105mg	0.07mg	4%
Choline	16.4mg		3%
Vitamin B5		0.14mg	3%
Sodium	598mg	532mg	3%
Vitamin B6	0.08mg	0.09mg	1%
Fructose	1g		1%
Potassium	172mg	144mg	1%
Vitamin C	1.4mg	1.7mg	0%
Net carbs	31.03g	8.16g	N/A
Sugar	3.58g		N/A
Trans fat	0.241g		N/A
Threonine	0.41mg		0%
Isoleucine	0.564mg		0%
Leucine	1.139mg		0%
Lysine	0.77mg		0%
Methionine	0.264mg		0%
Phenylalanine	0.664mg		0%
Valine	0.72mg		0%
Histidine	0.355mg		0%
Omega-3 - EPA	0.004g		N/A
Omega-3 - ALA	0.175g		N/A
Omega-3 - DPA	0.004g		N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.009g		N/A
Omega-6 - Eicosadienoic acid	0.003g		N/A
Omega-6 - Linoleic acid	1.367g		N/A