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  6. Pumpkin vs. Lentil soup

Pumpkin vs. Lentil soup — In-Depth Nutrition Comparison

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How are pumpkin and lentil soup different?

  • Pumpkin has more vitamin A, vitamin C, copper, potassium, and vitamin B2 than lentil soup.
  • Daily need coverage for vitamin A for pumpkin is 167% higher.
  • Pumpkin contains 5 times more vitamin C than lentil soup. While pumpkin contains 9mg of vitamin C, lentil soup contains only 1.7mg.
  • Pumpkin has less sodium.

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

Infographic

Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +23.5%
Contains more PotassiumPotassium +136.1%
Contains more CopperCopper +81.4%
Contains less SodiumSodium -99.8%
Contains more IronIron +33.8%
Contains more PhosphorusPhosphorus +68.2%
~equal in Zinc ~0.3mg
~equal in Manganese ~0.12mg
~equal in Selenium ~0.3µg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +429.4%
Contains more Vitamin AVitamin A +5985.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.545mg

All nutrients comparison - raw data values

Nutrient Pumpkin Lentil soup DV% diff.
Vitamin A 426µg 7µg 47%
Sodium 1mg 532mg 23%
Vitamin C 9mg 1.7mg 8%
Vitamin E 1.06mg 7%
Potassium 340mg 144mg 6%
Copper 0.127mg 0.07mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B2 0.11mg 0.045mg 5%
Protein 1g 3.74g 5%
Phosphorus 44mg 74mg 4%
Vitamin B5 0.298mg 0.14mg 3%
Iron 0.8mg 1.07mg 3%
Calories 26kcal 56kcal 2%
Saturated fat 0.052g 0.45g 2%
Vitamin B6 0.061mg 0.09mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Fiber 0.5g 2%
Fats 0.1g 1.12g 2%
Choline 8.2mg 1%
Polyunsaturated fat 0.005g 0.13g 1%
Monounsaturated fat 0.013g 0.52g 1%
Magnesium 12mg 9mg 1%
Cholesterol 0mg 3mg 1%
Carbs 6.5g 8.16g 1%
Vitamin K 1.1µg 1%
Folate 16µg 20µg 1%
Net carbs 6g 8.16g N/A
Calcium 21mg 17mg 0%
Sugar 2.76g N/A
Zinc 0.32mg 0.3mg 0%
Selenium 0.3µg 0.3µg 0%
Manganese 0.125mg 0.12mg 0%
Vitamin B3 0.6mg 0.545mg 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +274%
Contains more FatsFats +1020%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +53.8%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -88.4%
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +2500%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.