Blackberry vs. Lentil soup — In-Depth Nutrition Comparison
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How are blackberries and lentil soup different?
- Blackberries are higher in manganese, vitamin C, and copper; however, lentil soup is richer in phosphorus and iron.
- Daily need coverage for sodium for lentil soup is 23% higher.
- Blackberries contain 12 times more vitamin C than lentil soup. While blackberries contain 21mg of vitamin C, lentil soup contains only 1.7mg.
- Blackberries have less sodium.
- Blackberries have a lower glycemic index (25) than lentil soup (44).
Blackberries, raw and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +70.6% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more CopperCopper | +135.7% |
| Contains more ZincZinc | +76.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +438.3% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more IronIron | +72.6% |
| Contains more PhosphorusPhosphorus | +236.4% |
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.
| Contains more Vitamin CVitamin C | +1135.3% |
| Contains more Vitamin AVitamin A | +57.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18.5% |
| Contains more Vitamin B5Vitamin B5 | +97.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +73.1% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 0.12mg | 23% |
| Sodium | 1mg | 532mg | 23% |
| Fiber | 5.3g | 21% | |
| Vitamin C | 21mg | 1.7mg | 21% |
| Vitamin K | 19.8µg | 17% | |
| Copper | 0.165mg | 0.07mg | 11% |
| Vitamin E | 1.17mg | 8% | |
| Phosphorus | 22mg | 74mg | 7% |
| Iron | 0.62mg | 1.07mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B6 | 0.03mg | 0.09mg | 5% |
| Protein | 1.39g | 3.74g | 5% |
| Vitamin B1 | 0.02mg | 0.07mg | 4% |
| Vitamin B5 | 0.276mg | 0.14mg | 3% |
| Magnesium | 20mg | 9mg | 3% |
| Fructose | 2.4g | 3% | |
| Zinc | 0.53mg | 0.3mg | 2% |
| Choline | 8.5mg | 2% | |
| Saturated fat | 0.014g | 0.45g | 2% |
| Folate | 25µg | 20µg | 1% |
| Monounsaturated fat | 0.047g | 0.52g | 1% |
| Polyunsaturated fat | 0.28g | 0.13g | 1% |
| Calories | 43kcal | 56kcal | 1% |
| Vitamin B3 | 0.646mg | 0.545mg | 1% |
| Vitamin B2 | 0.026mg | 0.045mg | 1% |
| Potassium | 162mg | 144mg | 1% |
| Calcium | 29mg | 17mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Fats | 0.49g | 1.12g | 1% |
| Carbs | 9.61g | 8.16g | 0% |
| Net carbs | 4.31g | 8.16g | N/A |
| Sugar | 4.88g | N/A | |
| Vitamin A | 11µg | 7µg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more CarbsCarbs | +17.8% |
| Contains more ProteinProtein | +169.1% |
| Contains more FatsFats | +128.6% |
| Contains more OtherOther | +241.7% |
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -96.9% |
| Contains more Poly. FatPolyunsaturated fat | +115.4% |
| Contains more Mono. FatMonounsaturated fat | +1006.4% |
