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Lentil soup vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and cranberry bean raw?

  • Cranberry bean raw has more folate, copper, vitamin B1, iron, phosphorus, magnesium, potassium, manganese, and zinc than lentil soup.
  • Cranberry bean raw's daily need coverage for folate is 146% higher.
  • Cranberry bean raw has 89 times less sodium than lentil soup. Lentil soup has 532mg of sodium, while cranberry bean raw has 6mg.

We used Soup, lentil with ham, canned, ready-to-serve and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Lentil soup vs Cranberry bean raw 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +1633.3%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +825%
Contains more IronIron +367.3%
Contains more CopperCopper +1034.3%
Contains more ZincZinc +1110%
Contains more PhosphorusPhosphorus +402.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +666.7%
Contains more SeleniumSelenium +4133.3%

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.
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%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +967.1%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B5Vitamin B5 +434.3%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more FolateFolate +2920%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +592.1%
Contains more ProteinProtein +515.8%
Contains more CarbsCarbs +635.9%
Contains more OtherOther +168.3%
~equal in Fats ~1.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +390.6%
Contains less Sat. FatSaturated fat -29.8%
Contains more Poly. FatPolyunsaturated fat +305.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil soup Cranberry bean raw
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 ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lentil soup Cranberry bean raw DV% diff.
Folate 20µg 604µg 146%
Fiber 24.7g 99%
Copper 0.07mg 0.794mg 80%
Vitamin B1 0.07mg 0.747mg 56%
Iron 1.07mg 5mg 49%
Phosphorus 74mg 372mg 43%
Protein 3.74g 23.03g 39%
Magnesium 9mg 156mg 35%
Manganese 0.12mg 0.92mg 35%
Potassium 144mg 1332mg 35%
Zinc 0.3mg 3.63mg 30%
Sodium 532mg 6mg 23%
Selenium 0.3µg 12.7µg 23%
Vitamin B6 0.09mg 0.309mg 17%
Carbs 8.16g 60.05g 17%
Calories 56kcal 335kcal 14%
Vitamin B2 0.045mg 0.213mg 13%
Vitamin B5 0.14mg 0.748mg 12%
Calcium 17mg 127mg 11%
Vitamin B3 0.545mg 1.455mg 6%
Vitamin B12 0.12µg 0µg 5%
Polyunsaturated fat 0.13g 0.527g 3%
Vitamin C 1.7mg 0mg 2%
Vitamin A 7µg 0µg 1%
Saturated fat 0.45g 0.316g 1%
Monounsaturated fat 0.52g 0.106g 1%
Cholesterol 3mg 0mg 1%
Fats 1.12g 1.23g 0%
Net carbs 8.16g 35.35g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
8%
Lentil soup
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
21%
Lentil soup
117%
Cranberry bean raw

Comparison summary

Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 526mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.