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  6. Cranberries vs. Lentil soup

Cranberries vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between cranberries and lentil soup

  • Cranberries are higher in vitamin C and manganese, yet lentil soup is higher in iron and phosphorus.
  • Lentil soup covers your daily sodium needs 23% more than cranberries.
  • Cranberries contain 8 times more vitamin C than lentil soup. While cranberries contain 14mg of vitamin C, lentil soup contains only 1.7mg.
  • The amount of sodium in cranberries is lower.

Food varieties used in this article are Cranberries, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 less SodiumSodium -99.6%
Contains more ManganeseManganese +122.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +80%
Contains more IronIron +365.2%
Contains more CopperCopper +25%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +572.7%
Contains more SeleniumSelenium +200%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 +723.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +439.6%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1900%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cranberries Lentil soup DV% diff.
Sodium 2mg 532mg 23%
Fiber 3.6g 14%
Vitamin C 14mg 1.7mg 14%
Iron 0.23mg 1.07mg 11%
Vitamin E 1.32mg 9%
Phosphorus 11mg 74mg 9%
Protein 0.46g 3.74g 7%
Manganese 0.267mg 0.12mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B1 0.012mg 0.07mg 5%
Folate 1µg 20µg 5%
Vitamin K 5µg 4%
Vitamin B5 0.295mg 0.14mg 3%
Vitamin B6 0.057mg 0.09mg 3%
Vitamin B3 0.101mg 0.545mg 3%
Potassium 80mg 144mg 2%
Copper 0.056mg 0.07mg 2%
Zinc 0.09mg 0.3mg 2%
Saturated fat 0.008g 0.45g 2%
Fats 0.13g 1.12g 2%
Vitamin B2 0.02mg 0.045mg 2%
Choline 5.5mg 1%
Monounsaturated fat 0.018g 0.52g 1%
Polyunsaturated fat 0.055g 0.13g 1%
Calories 46kcal 56kcal 1%
Fructose 0.67g 1%
Calcium 8mg 17mg 1%
Magnesium 6mg 9mg 1%
Cholesterol 0mg 3mg 1%
Carbs 11.97g 8.16g 1%
Net carbs 8.37g 8.16g N/A
Sugar 4.27g N/A
Vitamin A 3µg 7µg 0%
Selenium 0.1µg 0.3µg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 CarbsCarbs +46.7%
Contains more ProteinProtein +713%
Contains more FatsFats +761.5%
Contains more OtherOther +925%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -98.2%
Contains more Mono. FatMonounsaturated fat +2788.9%
Contains more Poly. FatPolyunsaturated fat +136.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.