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Welsh onion vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between welsh onion and lentil soup

  • The amount of vitamin C and vitamin A in welsh onion is higher than in lentil soup.
  • Welsh onion covers your daily vitamin C needs 28% more than lentil soup.
  • Lentil soup has 8 times less vitamin A than welsh onion. Welsh onion has 1160IU of vitamin A, while lentil soup has 145IU.
  • Welsh onion contains less sodium.

Specific food types used in this comparison are Onions, welsh, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +155.6%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +14%
Contains more ZincZinc +73.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +14.2%
Contains more SeleniumSelenium +100%
Contains more PhosphorusPhosphorus +51%
~equal in Calcium ~17mg
~equal in Copper ~0.07mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1488.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +96.8%
Contains more FatsFats +180%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +75.7%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -85.1%
Contains more Poly. FatPolyunsaturated fat +20%
Contains more Mono. FatMonounsaturated fat +828.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Lentil soup DV% diff.
Vitamin K 193.4µg 161%
Vitamin C 27mg 1.7mg 28%
Sodium 17mg 532mg 22%
Fiber 2.4g 10%
Vitamin B12 0µg 0.12µg 5%
Phosphorus 49mg 74mg 4%
Protein 1.9g 3.74g 4%
Vitamin B2 0.09mg 0.045mg 3%
Vitamin E 0.51mg 3%
Magnesium 23mg 9mg 3%
Zinc 0.52mg 0.3mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Potassium 212mg 144mg 2%
Saturated fat 0.067g 0.45g 2%
Iron 1.22mg 1.07mg 2%
Vitamin B6 0.072mg 0.09mg 1%
Folate 16µg 20µg 1%
Choline 5.3mg 1%
Vitamin B5 0.169mg 0.14mg 1%
Monounsaturated fat 0.056g 0.52g 1%
Vitamin B3 0.4mg 0.545mg 1%
Calories 34kcal 56kcal 1%
Selenium 0.6µg 0.3µg 1%
Manganese 0.137mg 0.12mg 1%
Vitamin A 7µg 1%
Cholesterol 0mg 3mg 1%
Carbs 6.5g 8.16g 1%
Fats 0.4g 1.12g 1%
Net carbs 4.1g 8.16g N/A
Calcium 18mg 17mg 0%
Sugar 2.18g N/A
Copper 0.07mg 0.07mg 0%
Polyunsaturated fat 0.156g 0.13g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
51%
Welsh onion
8%
Lentil soup
Minerals Daily Need Coverage Score
17%
Welsh onion
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 515mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.383g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 2.18g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.