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  6. Lentil soup vs. Cranberries

Lentil soup vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between lentil soup and cranberries

  • Lentil soup is higher in iron and phosphorus, yet cranberries are higher in vitamin C and manganese.
  • Lentil soup covers your daily sodium needs 23% more than cranberries.
  • Lentil soup contains 20 times more folate than cranberries. While lentil soup contains 20µg of folate, cranberries contain only 1µg.
  • The amount of sodium in cranberries is lower.

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

Infographic

Lentil soup vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +122.5%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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%
Contains more Vitamin CVitamin C +723.5%
Contains more Vitamin B5Vitamin B5 +110.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Cranberries DV% diff.
Sodium 532mg 2mg 23%
Fiber 3.6g 14%
Vitamin C 1.7mg 14mg 14%
Iron 1.07mg 0.23mg 11%
Vitamin E 1.32mg 9%
Phosphorus 74mg 11mg 9%
Protein 3.74g 0.46g 7%
Manganese 0.12mg 0.267mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B1 0.07mg 0.012mg 5%
Folate 20µg 1µg 5%
Vitamin K 5µg 4%
Vitamin B5 0.14mg 0.295mg 3%
Vitamin B6 0.09mg 0.057mg 3%
Vitamin B3 0.545mg 0.101mg 3%
Potassium 144mg 80mg 2%
Copper 0.07mg 0.056mg 2%
Zinc 0.3mg 0.09mg 2%
Saturated fat 0.45g 0.008g 2%
Fats 1.12g 0.13g 2%
Vitamin B2 0.045mg 0.02mg 2%
Choline 5.5mg 1%
Monounsaturated fat 0.52g 0.018g 1%
Polyunsaturated fat 0.13g 0.055g 1%
Calories 56kcal 46kcal 1%
Fructose 0.67g 1%
Calcium 17mg 8mg 1%
Magnesium 9mg 6mg 1%
Cholesterol 3mg 0mg 1%
Carbs 8.16g 11.97g 1%
Net carbs 8.16g 8.37g N/A
Sugar 4.27g N/A
Vitamin A 7µg 3µg 0%
Selenium 0.3µg 0.1µg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +713%
Contains more FatsFats +761.5%
Contains more OtherOther +925%
Contains more CarbsCarbs +46.7%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +2788.9%
Contains more Poly. FatPolyunsaturated fat +136.4%
Contains less Sat. FatSaturated fat -98.2%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.