Dried fruit vs. Lentil soup — In-Depth Nutrition Comparison

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How are dried fruit and lentil soup different?

Dried fruit has more vitamin A, copper, potassium, iron, vitamin B3, vitamin B5, magnesium, and manganese than lentil soup.
Daily need coverage for vitamin A for dried fruit is 69% higher.
Dried fruit contains 8 times more potassium than lentil soup. While dried fruit contains 1162mg of potassium, lentil soup contains only 144mg.
Dried fruit has less sodium.
Dried fruit has a lower glycemic index (31) than lentil soup (44).

Apricots, dried, sulfured, uncooked and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

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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.

Dried fruit

Lentil soup

Contains more MagnesiumMagnesium	+255.6%
Contains more CalciumCalcium	+223.5%
Contains more PotassiumPotassium	+706.9%
Contains more IronIron	+148.6%
Contains more CopperCopper	+390%
Contains more ZincZinc	+30%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+95.8%
Contains more SeleniumSelenium	+633.3%

~equal in Phosphorus ~74mg

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

Lentil soup

Contains more Vitamin AVitamin A	+2471.4%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+64.4%
Contains more Vitamin B3Vitamin B3	+375%
Contains more Vitamin B5Vitamin B5	+268.6%
Contains more Vitamin B6Vitamin B6	+58.9%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+70%
Contains more Vitamin B1Vitamin B1	+366.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+100%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.343mg	0.07mg	30%
Potassium	1162mg	144mg	30%
Vitamin E	4.33mg		29%
Fiber	7.3g		29%
Sodium	10mg	532mg	23%
Iron	2.66mg	1.07mg	20%
Vitamin A	180µg	7µg	19%
Carbs	62.64g	8.16g	18%
Fructose	12.47g		16%
Vitamin B3	2.589mg	0.545mg	13%
Calories	241kcal	56kcal	9%
Vitamin B5	0.516mg	0.14mg	8%
Vitamin B1	0.015mg	0.07mg	5%
Manganese	0.235mg	0.12mg	5%
Vitamin B12	0µg	0.12µg	5%
Magnesium	32mg	9mg	5%
Vitamin B6	0.143mg	0.09mg	4%
Calcium	55mg	17mg	4%
Selenium	2.2µg	0.3µg	3%
Folate	10µg	20µg	3%
Vitamin K	3.1µg		3%
Choline	13.9mg		3%
Saturated fat	0.017g	0.45g	2%
Vitamin B2	0.074mg	0.045mg	2%
Cholesterol	0mg	3mg	1%
Vitamin C	1mg	1.7mg	1%
Zinc	0.39mg	0.3mg	1%
Protein	3.39g	3.74g	1%
Fats	0.51g	1.12g	1%
Monounsaturated fat	0.074g	0.52g	1%
Net carbs	55.34g	8.16g	N/A
Sugar	53.44g		N/A
Starch	0.35g		0%
Phosphorus	71mg	74mg	0%
Polyunsaturated fat	0.074g	0.13g	0%
Tryptophan	0.016mg		0%
Threonine	0.073mg		0%
Isoleucine	0.063mg		0%
Leucine	0.105mg		0%
Lysine	0.083mg		0%
Methionine	0.015mg		0%
Phenylalanine	0.062mg		0%
Valine	0.078mg		0%
Histidine	0.047mg		0%