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  6. Tortilla vs. Lentil soup

Tortilla vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between tortilla and lentil soup

  • The amount of iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, manganese, vitamin B2, and calcium in tortilla is higher than in lentil soup.
  • Tortilla covers your daily iron needs 34% more than lentil soup.
  • Lentil soup has 55 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while lentil soup has 0.3µg.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +111.1%
Contains more CalciumCalcium +311.8%
Contains more IronIron +256.1%
Contains more CopperCopper +45.7%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -9.4%
Contains more ManganeseManganese +123.3%
Contains more SeleniumSelenium +5433.3%
Contains more PotassiumPotassium +37.1%
~equal in Zinc ~0.3mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 +428.6%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +656.9%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +390%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Lentil soup DV% diff.
Iron 3.81mg 1.07mg 34%
Selenium 16.6µg 0.3µg 30%
Vitamin B1 0.37mg 0.07mg 25%
Vitamin B3 4.125mg 0.545mg 22%
Folate 98µg 20µg 20%
Starch 43.02g 18%
Carbs 49.94g 8.16g 14%
Phosphorus 146mg 74mg 10%
Fiber 2.4g 10%
Calories 237kcal 56kcal 9%
Protein 7.28g 3.74g 7%
Manganese 0.268mg 0.12mg 6%
Calcium 70mg 17mg 5%
Vitamin B12 0.12µg 5%
Vitamin B2 0.114mg 0.045mg 5%
Copper 0.102mg 0.07mg 4%
Vitamin B6 0.06mg 0.09mg 2%
Vitamin C 0mg 1.7mg 2%
Polyunsaturated fat 0.391g 0.13g 2%
Magnesium 19mg 9mg 2%
Sodium 482mg 532mg 2%
Monounsaturated fat 0.185g 0.52g 1%
Saturated fat 0.296g 0.45g 1%
Vitamin B5 0.17mg 0.14mg 1%
Potassium 105mg 144mg 1%
Vitamin E 0.19mg 1%
Vitamin A 7µg 1%
Cholesterol 3mg 1%
Fats 0.95g 1.12g 0%
Net carbs 47.54g 8.16g N/A
Sugar 2.75g N/A
Zinc 0.32mg 0.3mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +94.7%
Contains more CarbsCarbs +512%
Contains more OtherOther +52%
Contains more FatsFats +17.9%
Contains more WaterWater +114.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -34.2%
Contains more Poly. FatPolyunsaturated fat +200.8%
Contains more Mono. FatMonounsaturated fat +181.1%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.