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Pork jowl vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between pork jowl and lentil soup

  • Pork jowl has more vitamin B12, vitamin B1, vitamin B3, and vitamin B2; however, lentil soup has more iron.
  • Pork jowl's daily need coverage for saturated fat is 124% more.
  • Pork jowl has 30 times more cholesterol than lentil soup. Pork jowl has 90mg of cholesterol, while lentil soup has 3mg.
  • Lentil soup is lower in saturated fat.
  • Lentil soup has a higher glycemic index than pork jowl.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, jowl, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 ZincZinc +180%
Contains more PhosphorusPhosphorus +16.2%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +325%
Contains more IronIron +154.8%
Contains more CopperCopper +75%
Contains more ManganeseManganese +2300%
~equal in Potassium ~144mg

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
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 +451.4%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more Vitamin B3Vitamin B3 +732.1%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B12Vitamin B12 +583.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more FolateFolate +1900%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 +70.6%
Contains more FatsFats +6115.2%
Contains more OtherOther +48%
Contains more CarbsCarbs +∞%
Contains more WaterWater +286.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +6225%
Contains more Poly. FatPolyunsaturated fat +6138.5%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Lentil soup DV% diff.
Saturated fat 25.26g 0.45g 113%
Fats 69.61g 1.12g 105%
Monounsaturated fat 32.89g 0.52g 81%
Polyunsaturated fat 8.11g 0.13g 53%
Calories 655kcal 56kcal 30%
Vitamin B12 0.82µg 0.12µg 29%
Cholesterol 90mg 3mg 29%
Vitamin B1 0.386mg 0.07mg 26%
Vitamin B3 4.535mg 0.545mg 25%
Sodium 25mg 532mg 22%
Vitamin B2 0.236mg 0.045mg 15%
Iron 0.42mg 1.07mg 8%
Folate 1µg 20µg 5%
Zinc 0.84mg 0.3mg 5%
Manganese 0.005mg 0.12mg 5%
Protein 6.38g 3.74g 5%
Copper 0.04mg 0.07mg 3%
Carbs 0g 8.16g 3%
Selenium 1.5µg 0.3µg 2%
Phosphorus 86mg 74mg 2%
Vitamin E 0.29mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B5 0.25mg 0.14mg 2%
Calcium 4mg 17mg 1%
Magnesium 3mg 9mg 1%
Net carbs 0g 8.16g N/A
Potassium 148mg 144mg 0%
Vitamin A 3µg 7µg 0%
Vitamin B6 0.09mg 0.09mg 0%
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
8%
Lentil soup
Minerals Daily Need Coverage Score
12%
Pork jowl
21%
Lentil soup

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 507mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 44)
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 87mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 24.81g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.