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  6. Walnut vs. Lentil soup

Walnut vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between walnut and lentil soup

  • Lentil soup has less copper, manganese, phosphorus, magnesium, vitamin B6, zinc, iron, and vitamin B1.
  • Walnut's daily need coverage for copper is 168% more.
  • Walnut has 28 times more manganese than lentil soup. Walnut has 3.414mg of manganese, while lentil soup has 0.12mg.
  • Lentil soup is lower in saturated fat.
  • Lentil soup has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Walnut 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +1655.6%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +206.3%
Contains more IronIron +172%
Contains more CopperCopper +2165.7%
Contains more ZincZinc +930%
Contains more PhosphorusPhosphorus +367.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2745%
Contains more SeleniumSelenium +1533.3%

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.
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +387.1%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +106.4%
Contains more Vitamin B5Vitamin B5 +307.1%
Contains more Vitamin B6Vitamin B6 +496.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +390%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Walnut Lentil soup DV% diff.
Polyunsaturated fat 47.174g 0.13g 314%
Copper 1.586mg 0.07mg 168%
Manganese 3.414mg 0.12mg 143%
Fats 65.21g 1.12g 99%
Phosphorus 346mg 74mg 39%
Magnesium 158mg 9mg 35%
Vitamin B6 0.537mg 0.09mg 34%
Calories 654kcal 56kcal 30%
Fiber 6.7g 27%
Saturated fat 6.126g 0.45g 26%
Zinc 3.09mg 0.3mg 25%
Protein 15.23g 3.74g 23%
Sodium 2mg 532mg 23%
Vitamin B1 0.341mg 0.07mg 23%
Iron 2.91mg 1.07mg 23%
Monounsaturated fat 8.933g 0.52g 21%
Folate 98µg 20µg 20%
Potassium 441mg 144mg 9%
Vitamin B5 0.57mg 0.14mg 9%
Selenium 4.9µg 0.3µg 8%
Vitamin B2 0.15mg 0.045mg 8%
Calcium 98mg 17mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 1.125mg 0.545mg 4%
Carbs 13.71g 8.16g 2%
Vitamin K 2.7µg 2%
Cholesterol 0mg 3mg 1%
Vitamin A 1µg 7µg 1%
Vitamin C 1.3mg 1.7mg 0%
Net carbs 7.01g 8.16g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +307.2%
Contains more FatsFats +5722.3%
Contains more CarbsCarbs +68%
Contains more OtherOther +44.7%
Contains more WaterWater +2006.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +1617.9%
Contains more Poly. FatPolyunsaturated fat +36187.7%
Contains less Sat. FatSaturated fat -92.7%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.