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Seaweed vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between seaweed and lentil soup

  • Seaweed has more folate, magnesium, iron, calcium, vitamin B5, zinc, vitamin B2, and copper; however, lentil soup has more vitamin B6.
  • Seaweed's daily need coverage for folate is 40% more.
  • Seaweed has 13 times more magnesium than lentil soup. Seaweed has 121mg of magnesium, while lentil soup has 9mg.
  • Seaweed is lower in sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +1244.4%
Contains more CalciumCalcium +888.2%
Contains more IronIron +166.4%
Contains more CopperCopper +85.7%
Contains more ZincZinc +310%
Contains less SodiumSodium -56.2%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +133.3%
Contains more PotassiumPotassium +61.8%
Contains more PhosphorusPhosphorus +76.2%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 +76.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +358.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 CarbsCarbs +17.3%
Contains more OtherOther +437.4%
Contains more ProteinProtein +122.6%
Contains more FatsFats +100%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -45.1%
Contains more Mono. FatMonounsaturated fat +430.6%
Contains more Poly. FatPolyunsaturated fat +176.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Lentil soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Lentil soup DV% diff.
Vitamin K 66µg 55%
Folate 180µg 20µg 40%
Magnesium 121mg 9mg 27%
Iron 2.85mg 1.07mg 22%
Calcium 168mg 17mg 15%
Sodium 233mg 532mg 13%
Vitamin B5 0.642mg 0.14mg 10%
Zinc 1.23mg 0.3mg 8%
Vitamin B2 0.15mg 0.045mg 8%
Copper 0.13mg 0.07mg 7%
Vitamin B6 0.002mg 0.09mg 7%
Vitamin E 0.87mg 6%
Fiber 1.3g 5%
Phosphorus 42mg 74mg 5%
Vitamin B12 0µg 0.12µg 5%
Protein 1.68g 3.74g 4%
Manganese 0.2mg 0.12mg 3%
Potassium 89mg 144mg 2%
Choline 12.8mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Saturated fat 0.247g 0.45g 1%
Monounsaturated fat 0.098g 0.52g 1%
Polyunsaturated fat 0.047g 0.13g 1%
Calories 43kcal 56kcal 1%
Selenium 0.7µg 0.3µg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 3mg 1.7mg 1%
Fats 0.56g 1.12g 1%
Carbs 9.57g 8.16g 0%
Net carbs 8.27g 8.16g N/A
Sugar 0.6g N/A
Vitamin A 6µg 7µg 0%
Vitamin B3 0.47mg 0.545mg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Seaweed
8%
Lentil soup
Minerals Daily Need Coverage Score
41%
Seaweed
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.6g)
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.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.