Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Pumpkin Soup recipe1 serving = 450 gRemove |
|---|---|
| Nutrient score | 46 Good |
| Calories | 251 kcal |
| Protein | 4.26 g |
| Water | 405 mL |
| Sodium | 636 mg |
| Total Carbohydrates | 22.8 g |
| Total Fat | 17.9 g |
| Sugar | 9.62 g |
| Added Sugar | 0 g |
| Iron | 2.55 mg |
| Trans Fat | 0.41 g |
| Calcium | 98.2 mg |
| Fiber | 2.02 g |
| Magnesium | 43.2 mg |
| Potassium | 1,049 mg |
| Vitamin B12 | 0.059 mcg |
| Vitamin D | 0.2 mcg |
| Saturated Fat | 7.54 g |
| Vitamin C | 26.9 mg |
| Cholesterol | 40.1 mg |
| Folate (B9) | 50.4 mcg |
| Iodine | 5.28 mcg |
| Monounsaturated Fat | 8.29 g |
| Niacin (B3) | 1.85 mg |
| Omega-3 Fatty Acids | 0.12 g |
| Phosphorus | 160 mg |
| Polyunsaturated Fat | 1.12 g |
| Soluble Fiber | 0.81 g |
| Vitamin A | 1,161 mcg RAE |
| Zinc | 1.16 mg |
| Chloride | 294 mg |
| Choline | 36.6 mg |
| Insoluble Fiber | 1.42 g |
| Omega-6 Fatty Acids | 0.97 g |
| Selenium | 2.67 mcg |
| Thiamin (B1) | 0.17 mg |
| Vitamin B6 | 0.29 mg |
| Riboflavin (B2) | 0.36 mg |
| Copper | 0.41 mg |
| Pantothenic Acid (B5) | 0.95 mg |
| Vitamin E | 3.93 mg |
| Vitamin K | 8.54 mcg |
| Biotin (B7) | 1.16 mcg |
| Fluoride | 0.039 mg |
| Manganese | 0.53 mg |
| Molybdenum | 1.03 mcg |
| Chromium | 1.09 mcg |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| Leucine | 343 mg |
| Lysine | 248 mg |
| Polyphenols | 212 mg |
| ALA (Alpha-Linolenic Acid) | 0.19 g |
| Beta-Carotene | 7,913 mcg |
| Isoleucine | 210 mg |
| Methionine | 72.1 mg |
| Oxalates | 37.6 mg |
| Threonine | 191 mg |
| Tryptophan | 53.4 mg |
| Valine | 252 mg |
| Flavonoids | 60.9 mg |
| Histidine | 133 mg |
| Lutein / Zeaxanthin | 3.87 mg |
| Lycopene | 0.089 mg |
| Phenylalanine | 212 mg |
| Arachidonic Acid | 24.9 mg |
| Medium-Chain Triglycerides | 1.52 g |
| Omega-9 Fatty Acids | 10.1 g |
| Purines | 47.6 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
Also: Swap an ingredient · Which cooking oil is good for me? · All recipes
