Salsa vs. Lentil soup — In-Depth Nutrition Comparison
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A recap on the differences between salsa and lentil soup
- Salsa is higher in iron and vitamin A, yet lentil soup is higher in phosphorus.
- Salsa covers your daily iron needs 15% more than lentil soup.
- Salsa contains 4 times more vitamin A than lentil soup. While salsa contains 550 IU of vitamin A, lentil soup contains only 145 IU.
- The amount of sodium in salsa is lower.
Food varieties used in this article are USDA Commodity, salsa 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 | +77.8% |
| Contains more PotassiumPotassium | +87.5% |
| Contains more IronIron | +109.3% |
| Contains more CopperCopper | +37.1% |
| Contains less SodiumSodium | -19.2% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +146.7% |
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 CVitamin C | +135.3% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B3Vitamin B3 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +65.6% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 1.07mg | 15% |
| Fiber | 1.4g | 6% | |
| Phosphorus | 30mg | 74mg | 6% |
| Manganese | 0.12mg | 5% | |
| Vitamin B6 | 0.149mg | 0.09mg | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Protein | 1.5g | 3.74g | 4% |
| Potassium | 270mg | 144mg | 4% |
| Sodium | 430mg | 532mg | 4% |
| Vitamin C | 4mg | 1.7mg | 3% |
| Copper | 0.096mg | 0.07mg | 3% |
| Vitamin B3 | 1.08mg | 0.545mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Magnesium | 16mg | 9mg | 2% |
| Vitamin A | 28µg | 7µg | 2% |
| Vitamin B1 | 0.05mg | 0.07mg | 2% |
| Saturated fat | 0.029g | 0.45g | 2% |
| Calories | 36kcal | 56kcal | 1% |
| Fats | 0.2g | 1.12g | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Calcium | 12mg | 17mg | 1% |
| Zinc | 0.17mg | 0.3mg | 1% |
| Vitamin B2 | 0.03mg | 0.045mg | 1% |
| Monounsaturated fat | 0.016g | 0.52g | 1% |
| Net carbs | 5.6g | 8.16g | N/A |
| Carbs | 7g | 8.16g | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Folate | 19µg | 20µg | 0% |
| Polyunsaturated fat | 0.107g | 0.13g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more OtherOther | +30.1% |
| Contains more ProteinProtein | +149.3% |
| Contains more FatsFats | +460% |
| Contains more CarbsCarbs | +16.6% |
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 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 | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +3150% |
| Contains more Poly. FatPolyunsaturated fat | +21.5% |
