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  6. Dried fruit vs. Lentil

Dried fruit vs. Lentil — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Lentil

  • Dried fruit has more Vitamin E , Potassium, Vitamin A RAE, Copper, and Vitamin B3, however, Lentil is richer in Folate, Phosphorus, Vitamin B1, Manganese, and Iron.
  • Lentil's daily need coverage for Folate is 43% more.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Dried fruit vs Lentil 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.
Dried fruit
Dried fruit
3
:
7
Lentil
Lentil
Contains more Calcium +189.5%
Contains more Potassium +214.9%
Contains more Copper +36.7%
Contains more Iron +25.2%
Contains more Magnesium +12.5%
Contains more Phosphorus +153.5%
Contains less Sodium -80%
Contains more Zinc +225.6%
Contains more Manganese +110.2%
Contains more Selenium +27.3%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +189.5%
Contains more Potassium +214.9%
Contains more Copper +36.7%
Contains more Iron +25.2%
Contains more Magnesium +12.5%
Contains more Phosphorus +153.5%
Contains less Sodium -80%
Contains more Zinc +225.6%
Contains more Manganese +110.2%
Contains more Selenium +27.3%

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.
Dried fruit
Dried fruit
5
:
5
Lentil
Lentil
Contains more Vitamin A +44950%
Contains more Vitamin E +3836.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin K +82.4%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1026.7%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +24.5%
Contains more Folate +1710%
Equal in Vitamin B2 - 0.073
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +44950%
Contains more Vitamin E +3836.4%
Contains more Vitamin B3 +144.2%
Contains more Vitamin K +82.4%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1026.7%
Contains more Vitamin B5 +23.6%
Contains more Vitamin B6 +24.5%
Contains more Folate +1710%
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Lentil
Lentil
Contains more Fats +34.2%
Contains more Carbs +211.2%
Contains more Other +209.6%
Contains more Protein +166.1%
Contains more Water +125.4%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +34.2%
Contains more Carbs +211.2%
Contains more Other +209.6%
Contains more Protein +166.1%
Contains more Water +125.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Lentil
Lentil
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +136.5%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +136.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Lentil Opinion
Net carbs 55.34g 12.23g Dried fruit
Protein 3.39g 9.02g Lentil
Fats 0.51g 0.38g Dried fruit
Carbs 62.64g 20.13g Dried fruit
Calories 241kcal 116kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 1.8g Lentil
Fiber 7.3g 7.9g Lentil
Calcium 55mg 19mg Dried fruit
Iron 2.66mg 3.33mg Lentil
Magnesium 32mg 36mg Lentil
Phosphorus 71mg 180mg Lentil
Potassium 1162mg 369mg Dried fruit
Sodium 10mg 2mg Lentil
Zinc 0.39mg 1.27mg Lentil
Copper 0.343mg 0.251mg Dried fruit
Manganese 0.235mg 0.494mg Lentil
Selenium 2.2µg 2.8µg Lentil
Vitamin A 3604IU 8IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.11mg Dried fruit
Vitamin C 1mg 1.5mg Lentil
Vitamin B1 0.015mg 0.169mg Lentil
Vitamin B2 0.074mg 0.073mg Dried fruit
Vitamin B3 2.589mg 1.06mg Dried fruit
Vitamin B5 0.516mg 0.638mg Lentil
Vitamin B6 0.143mg 0.178mg Lentil
Folate 10µg 181µg Lentil
Vitamin K 3.1µg 1.7µg Dried fruit
Tryptophan 0.016mg 0.081mg Lentil
Threonine 0.073mg 0.323mg Lentil
Isoleucine 0.063mg 0.39mg Lentil
Leucine 0.105mg 0.654mg Lentil
Lysine 0.083mg 0.63mg Lentil
Methionine 0.015mg 0.077mg Lentil
Phenylalanine 0.062mg 0.445mg Lentil
Valine 0.078mg 0.448mg Lentil
Histidine 0.047mg 0.254mg Lentil
Saturated Fat 0.017g 0.053g Dried fruit
Monounsaturated Fat 0.074g 0.064g Dried fruit
Polyunsaturated fat 0.074g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
26%
Lentil
Minerals Daily Need Coverage Score
44%
Dried fruit
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 51.64g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 2)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.036g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.