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  6. Roe vs. Lentil soup

Roe vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between roe and lentil soup

  • Roe is richer than lentil soup in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, folate, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for roe is 476% higher.
  • Roe contains 172 times more selenium than lentil soup. Roe contains 51.7µg of selenium, while lentil soup contains 0.3µg.
  • Lentil soup contains less cholesterol.
  • Roe has a lower glycemic index than lentil soup.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Roe 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.
Roe
Roe
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +188.9%
Contains more CalciumCalcium +64.7%
Contains more PotassiumPotassium +96.5%
Contains more CopperCopper +82.9%
Contains more ZincZinc +326.7%
Contains more PhosphorusPhosphorus +595.9%
Contains less SodiumSodium -78%
Contains more SeleniumSelenium +17133.3%
Contains more IronIron +39%
Contains more ManganeseManganese +823.1%

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.
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 CVitamin C +864.7%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B2Vitamin B2 +2008.9%
Contains more Vitamin B3Vitamin B3 +302.2%
Contains more Vitamin B5Vitamin B5 +724.3%
Contains more Vitamin B6Vitamin B6 +105.6%
Contains more Vitamin B12Vitamin B12 +9516.7%
Contains more FolateFolate +360%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Lentil soup DV% diff.
Vitamin B12 11.54µg 0.12µg 476%
Cholesterol 479mg 3mg 159%
Selenium 51.7µg 0.3µg 93%
Vitamin B2 0.949mg 0.045mg 70%
Phosphorus 515mg 74mg 63%
Protein 28.62g 3.74g 50%
Polyunsaturated fat 3.404g 0.13g 22%
Vitamin B5 1.154mg 0.14mg 20%
Folate 92µg 20µg 18%
Sodium 117mg 532mg 18%
Vitamin B1 0.277mg 0.07mg 17%
Vitamin C 16.4mg 1.7mg 16%
Fats 8.23g 1.12g 11%
Vitamin B3 2.192mg 0.545mg 10%
Zinc 1.28mg 0.3mg 9%
Vitamin A 91µg 7µg 9%
Vitamin B6 0.185mg 0.09mg 7%
Calories 204kcal 56kcal 7%
Copper 0.128mg 0.07mg 6%
Saturated fat 1.866g 0.45g 6%
Manganese 0.013mg 0.12mg 5%
Iron 0.77mg 1.07mg 4%
Potassium 283mg 144mg 4%
Magnesium 26mg 9mg 4%
Monounsaturated fat 2.129g 0.52g 4%
Carbs 1.92g 8.16g 2%
Calcium 28mg 17mg 1%
Net carbs 1.92g 8.16g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +665.2%
Contains more FatsFats +634.8%
Contains more OtherOther +111.4%
Contains more CarbsCarbs +325%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +309.4%
Contains more Poly. FatPolyunsaturated fat +2518.5%
Contains less Sat. FatSaturated fat -75.9%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.