Quinoa vs. Lentil soup — In-Depth Nutrition Comparison
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The main differences between quinoa and lentil soup
- Quinoa is richer than lentil soup in manganese, copper, magnesium, phosphorus, zinc, folate, iron, vitamin B2, and polyunsaturated fat.
- Daily need coverage for sodium for lentil soup is 23% higher.
- Quinoa contains 8 times more polyunsaturated fat than lentil soup. Quinoa contains 1.078g of polyunsaturated fat, while lentil soup contains 0.13g.
- Quinoa contains less sodium.
Food types used in this article are Quinoa, cooked and Soup, lentil with ham, canned, ready-to-serve.
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.
| Contains more MagnesiumMagnesium | +611.1% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more IronIron | +39.3% |
| Contains more CopperCopper | +174.3% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +105.4% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +425.8% |
| Contains more SeleniumSelenium | +833.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more FolateFolate | +110% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +32.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 532mg | 23% |
| Manganese | 0.631mg | 0.12mg | 22% |
| Copper | 0.192mg | 0.07mg | 14% |
| Magnesium | 64mg | 9mg | 13% |
| Fiber | 2.8g | 11% | |
| Phosphorus | 152mg | 74mg | 11% |
| Starch | 17.63g | 7% | |
| Zinc | 1.09mg | 0.3mg | 7% |
| Polyunsaturated fat | 1.078g | 0.13g | 6% |
| Folate | 42µg | 20µg | 6% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Iron | 1.49mg | 1.07mg | 5% |
| Vitamin B2 | 0.11mg | 0.045mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Carbs | 21.3g | 8.16g | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B6 | 0.123mg | 0.09mg | 3% |
| Vitamin B1 | 0.107mg | 0.07mg | 3% |
| Calories | 120kcal | 56kcal | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Protein | 4.4g | 3.74g | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Saturated fat | 0.231g | 0.45g | 1% |
| Fats | 1.92g | 1.12g | 1% |
| Potassium | 172mg | 144mg | 1% |
| Vitamin B3 | 0.412mg | 0.545mg | 1% |
| Net carbs | 18.5g | 8.16g | N/A |
| Calcium | 17mg | 17mg | 0% |
| Sugar | 0.87g | N/A | |
| Monounsaturated fat | 0.528g | 0.52g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +17.6% |
| Contains more FatsFats | +71.4% |
| Contains more CarbsCarbs | +161% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +59.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -48.7% |
| Contains more Poly. FatPolyunsaturated fat | +729.2% |
~equal in
Monounsaturated fat
~0.52g
