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Currant vs. Lentil soup — In-Depth Nutrition Comparison

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Differences between currants and lentil soup

  • Lentil soup contains less vitamin C than currants.
  • Currants' daily need coverage for vitamin C is 44% higher.
  • Lentil soup contains 2 times less potassium than currants. Currants contain 275mg of potassium, while lentil soup contains 144mg.
  • The amount of sodium in currants is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of lentil soup is 44.

The food types used in this comparison are Currants, red and white, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Currant vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 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 +44.4%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +91%
Contains more CopperCopper +52.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +68.2%
~equal in Iron ~1.07mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +2311.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +445%
Contains more Vitamin B5Vitamin B5 +118.8%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.045mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +69.1%
Contains more ProteinProtein +167.1%
Contains more FatsFats +460%
Contains more OtherOther +89.2%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -96.2%
Contains more Mono. FatMonounsaturated fat +1757.1%
Contains more Poly. FatPolyunsaturated fat +47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Lentil soup DV% diff.
Vitamin C 41mg 1.7mg 44%
Sodium 1mg 532mg 23%
Fiber 4.3g 17%
Vitamin K 11µg 9%
Vitamin B12 0µg 0.12µg 5%
Protein 1.4g 3.74g 5%
Phosphorus 44mg 74mg 4%
Copper 0.107mg 0.07mg 4%
Fructose 3.53g 4%
Potassium 275mg 144mg 4%
Vitamin B1 0.04mg 0.07mg 3%
Folate 8µg 20µg 3%
Manganese 0.186mg 0.12mg 3%
Vitamin B3 0.1mg 0.545mg 3%
Calcium 33mg 17mg 2%
Vitamin B6 0.07mg 0.09mg 2%
Carbs 13.8g 8.16g 2%
Saturated fat 0.017g 0.45g 2%
Vitamin B5 0.064mg 0.14mg 2%
Choline 7.6mg 1%
Monounsaturated fat 0.028g 0.52g 1%
Vitamin A 2µg 7µg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin E 0.1mg 1%
Zinc 0.23mg 0.3mg 1%
Iron 1mg 1.07mg 1%
Magnesium 13mg 9mg 1%
Cholesterol 0mg 3mg 1%
Fats 0.2g 1.12g 1%
Calories 56kcal 56kcal 0%
Net carbs 9.5g 8.16g N/A
Sugar 7.37g N/A
Vitamin B2 0.05mg 0.045mg 0%
Polyunsaturated fat 0.088g 0.13g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Lentil soup
Low Calories diet Equal
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
17%
Currant
8%
Lentil soup
Minerals Daily Need Coverage Score
17%
Currant
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 7.37g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.433g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 19)
Which food is richer in minerals?
?
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.
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.