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  6. Zucchini vs. Lentil soup

Zucchini vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between zucchini and lentil soup

  • Zucchini is richer in vitamin C and vitamin B6, yet lentil soup is richer in iron and phosphorus.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Zucchini contains 11 times more vitamin C than lentil soup. Zucchini contains 17.9mg of vitamin C, while lentil soup contains 1.7mg.
  • Zucchini contains less sodium.
  • Zucchini has a lower glycemic index than lentil soup.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +100%
Contains more PotassiumPotassium +81.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +47.5%
Contains more IronIron +189.2%
Contains more CopperCopper +32.1%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +50%
~equal in Calcium ~17mg
~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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +952.9%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +108.9%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Zucchini Lentil soup DV% diff.
Sodium 8mg 532mg 23%
Vitamin C 17.9mg 1.7mg 18%
Iron 0.37mg 1.07mg 9%
Vitamin B6 0.163mg 0.09mg 6%
Vitamin B12 0µg 0.12µg 5%
Protein 1.21g 3.74g 5%
Phosphorus 38mg 74mg 5%
Vitamin B2 0.094mg 0.045mg 4%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Potassium 261mg 144mg 3%
Fructose 1.38g 2%
Saturated fat 0.084g 0.45g 2%
Choline 9.5mg 2%
Vitamin B1 0.045mg 0.07mg 2%
Manganese 0.177mg 0.12mg 2%
Calories 17kcal 56kcal 2%
Copper 0.053mg 0.07mg 2%
Magnesium 18mg 9mg 2%
Carbs 3.11g 8.16g 2%
Monounsaturated fat 0.011g 0.52g 1%
Vitamin E 0.12mg 1%
Fats 0.32g 1.12g 1%
Vitamin B3 0.451mg 0.545mg 1%
Vitamin B5 0.204mg 0.14mg 1%
Cholesterol 0mg 3mg 1%
Folate 24µg 20µg 1%
Net carbs 2.11g 8.16g N/A
Calcium 16mg 17mg 0%
Sugar 2.5g N/A
Zinc 0.32mg 0.3mg 0%
Vitamin A 10µg 7µg 0%
Selenium 0.2µg 0.3µg 0%
Polyunsaturated fat 0.091g 0.13g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +209.1%
Contains more FatsFats +250%
Contains more CarbsCarbs +162.4%
Contains more OtherOther +115.8%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -81.3%
Contains more Mono. FatMonounsaturated fat +4627.3%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.