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  6. Chia seeds vs. Lentil soup

Chia seeds vs. Lentil soup — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and lentil soup

  • Lentil soup has less manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds cover your daily need for manganese, 113% more than lentil soup.
  • Chia seeds have 184 times more selenium than lentil soup. While chia seeds have 55.2µg of selenium, lentil soup has only 0.3µg.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +3622.2%
Contains more CalciumCalcium +3611.8%
Contains more PotassiumPotassium +182.6%
Contains more IronIron +621.5%
Contains more CopperCopper +1220%
Contains more ZincZinc +1426.7%
Contains more PhosphorusPhosphorus +1062.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2169.2%
Contains more SeleniumSelenium +18300%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +785.7%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B3Vitamin B3 +1520.2%
Contains more FolateFolate +145%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~1.7mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Lentil soup DV% diff.
Polyunsaturated fat 23.665g 0.13g 157%
Fiber 34.4g 138%
Manganese 2.723mg 0.12mg 113%
Phosphorus 860mg 74mg 112%
Selenium 55.2µg 0.3µg 100%
Copper 0.924mg 0.07mg 95%
Iron 7.72mg 1.07mg 83%
Magnesium 335mg 9mg 78%
Calcium 631mg 17mg 61%
Vitamin B3 8.83mg 0.545mg 52%
Fats 30.74g 1.12g 46%
Vitamin B1 0.62mg 0.07mg 46%
Zinc 4.58mg 0.3mg 39%
Protein 16.54g 3.74g 26%
Sodium 16mg 532mg 22%
Calories 486kcal 56kcal 22%
Saturated fat 3.33g 0.45g 13%
Carbs 42.12g 8.16g 11%
Vitamin B2 0.17mg 0.045mg 10%
Potassium 407mg 144mg 8%
Vitamin B6 0.09mg 7%
Folate 49µg 20µg 7%
Vitamin B12 0µg 0.12µg 5%
Monounsaturated fat 2.309g 0.52g 4%
Vitamin E 0.5mg 3%
Vitamin B5 0.14mg 3%
Cholesterol 0mg 3mg 1%
Vitamin A 7µg 1%
Vitamin C 1.6mg 1.7mg 0%
Net carbs 7.72g 8.16g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +342.2%
Contains more FatsFats +2644.6%
Contains more CarbsCarbs +416.2%
Contains more OtherOther +290.2%
Contains more WaterWater +1378.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +344%
Contains more Poly. FatPolyunsaturated fat +18103.8%
Contains less Sat. FatSaturated fat -86.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.