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

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Summary of differences between sunflower seeds and lentil soup

  • Lentil soup has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 192% more than lentil soup.
  • Sunflower seeds have 177 times more selenium than lentil soup. While sunflower seeds have 53µg 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, sunflower seed kernels, dried and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +3511.1%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +347.9%
Contains more IronIron +390.7%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +791.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1525%
Contains more SeleniumSelenium +17566.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 +2014.3%
Contains more Vitamin B2Vitamin B2 +688.9%
Contains more Vitamin B3Vitamin B3 +1429.4%
Contains more Vitamin B5Vitamin B5 +707.1%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +1035%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +455.6%
Contains more FatsFats +4494.6%
Contains more CarbsCarbs +145.1%
Contains more OtherOther +146.3%
Contains more WaterWater +1712.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +3463.1%
Contains more Poly. FatPolyunsaturated fat +17697.7%
Contains less Sat. FatSaturated fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lentil soup DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.07mg 192%
Polyunsaturated fat 23.137g 0.13g 153%
Vitamin B1 1.48mg 0.07mg 118%
Vitamin B6 1.345mg 0.09mg 97%
Selenium 53µg 0.3µg 96%
Phosphorus 660mg 74mg 84%
Manganese 1.95mg 0.12mg 80%
Fats 51.46g 1.12g 77%
Magnesium 325mg 9mg 75%
Iron 5.25mg 1.07mg 52%
Folate 227µg 20µg 52%
Vitamin B3 8.335mg 0.545mg 49%
Monounsaturated fat 18.528g 0.52g 45%
Zinc 5mg 0.3mg 43%
Protein 20.78g 3.74g 34%
Fiber 8.6g 34%
Calories 584kcal 56kcal 26%
Vitamin B2 0.355mg 0.045mg 24%
Sodium 9mg 532mg 23%
Vitamin B5 1.13mg 0.14mg 20%
Saturated fat 4.455g 0.45g 18%
Potassium 645mg 144mg 15%
Choline 55.1mg 10%
Calcium 78mg 17mg 6%
Vitamin B12 0µg 0.12µg 5%
Carbs 20g 8.16g 4%
Cholesterol 0mg 3mg 1%
Vitamin C 1.4mg 1.7mg 0%
Net carbs 11.4g 8.16g N/A
Sugar 2.62g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
8%
Lentil soup
Minerals Daily Need Coverage Score
207%
Sunflower seeds
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 523mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 4.005g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1.6)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.