Quinoa vs. Lentil soup — In-Depth Nutrition Comparison
Compare
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
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.
| 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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
11%
8%
Minerals Daily Need Coverage Score
38%
21%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 525mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.219g)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Lentil soup is lower in glycemic index (difference - 9)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.