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  6. Flax seeds vs. Lentil soup

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

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What are the differences between flax seeds and lentil soup?

  • Flax seeds are richer than lentil soup in vitamin B1, copper, manganese, magnesium, phosphorus, iron, selenium, zinc, vitamin B6, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • Flax seeds have 85 times more selenium than lentil soup. While flax seeds have 25.4µg of selenium, lentil soup has only 0.3µg.

We used Seeds, flaxseed and Soup, lentil with ham, canned, ready-to-serve types in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +4255.6%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +464.6%
Contains more IronIron +435.5%
Contains more CopperCopper +1642.9%
Contains more ZincZinc +1346.7%
Contains more PhosphorusPhosphorus +767.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1968.3%
Contains more SeleniumSelenium +8366.7%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +2248.6%
Contains more Vitamin B2Vitamin B2 +257.8%
Contains more Vitamin B3Vitamin B3 +465.1%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +335%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Lentil soup DV% diff.
Polyunsaturated fat 28.73g 0.13g 191%
Vitamin B1 1.644mg 0.07mg 131%
Copper 1.22mg 0.07mg 128%
Fiber 27.3g 109%
Manganese 2.482mg 0.12mg 103%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 74mg 81%
Fats 42.16g 1.12g 63%
Iron 5.73mg 1.07mg 58%
Selenium 25.4µg 0.3µg 46%
Zinc 4.34mg 0.3mg 37%
Vitamin B6 0.473mg 0.09mg 29%
Protein 18.29g 3.74g 29%
Calories 534kcal 56kcal 24%
Calcium 255mg 17mg 24%
Sodium 30mg 532mg 22%
Potassium 813mg 144mg 20%
Monounsaturated fat 7.527g 0.52g 18%
Vitamin B5 0.985mg 0.14mg 17%
Folate 87µg 20µg 17%
Vitamin B3 3.08mg 0.545mg 16%
Saturated fat 3.663g 0.45g 15%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.045mg 9%
Carbs 28.88g 8.16g 7%
Vitamin B12 0µg 0.12µg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Cholesterol 0mg 3mg 1%
Vitamin C 0.6mg 1.7mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 1.58g 8.16g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +389%
Contains more FatsFats +3664.3%
Contains more CarbsCarbs +253.9%
Contains more OtherOther +201.6%
Contains more WaterWater +1132%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +1347.5%
Contains more Poly. FatPolyunsaturated fat +22000%
Contains less Sat. FatSaturated fat -87.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.