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  6. Lentil soup vs. Prunes

Lentil soup vs. Prunes — In-Depth Nutrition Comparison

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How are lentil soup and prunes different?

  • Prunes are higher than lentil soup in copper, potassium, vitamin A, vitamin B2, vitamin B6, vitamin B3, manganese, magnesium, and vitamin B5.
  • Prunes cover your daily need for copper, 23% more than lentil soup.
  • Lentil soup contains 266 times more sodium than prunes. Lentil soup contains 532mg of sodium, while prunes contain 2mg.
  • Lentil soup has a higher glycemic index (44) than prunes (29).

Soup, lentil with ham, canned, ready-to-serve and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Lentil soup vs Prunes 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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +15.1%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +408.3%
Contains more CopperCopper +301.4%
Contains more ZincZinc +46.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +149.2%
~equal in Phosphorus ~69mg
~equal in Selenium ~0.3µg

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%
Prunes
Prunes
8
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +457.1%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B3Vitamin B3 +245.3%
Contains more Vitamin B5Vitamin B5 +201.4%
Contains more Vitamin B6Vitamin B6 +127.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Prunes DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Sodium 532mg 2mg 23%
Copper 0.07mg 0.281mg 23%
Carbs 8.16g 63.88g 19%
Potassium 144mg 732mg 17%
Fructose 12.45g 16%
Vitamin B2 0.045mg 0.186mg 11%
Vitamin B6 0.09mg 0.205mg 9%
Calories 56kcal 240kcal 9%
Manganese 0.12mg 0.299mg 8%
Magnesium 9mg 41mg 8%
Vitamin B3 0.545mg 1.882mg 8%
Vitamin B5 0.14mg 0.422mg 6%
Vitamin B12 0.12µg 0µg 5%
Folate 20µg 4µg 4%
Vitamin A 7µg 39µg 4%
Protein 3.74g 2.18g 3%
Calcium 17mg 43mg 3%
Vitamin E 0.43mg 3%
Saturated fat 0.45g 0.088g 2%
Choline 10.1mg 2%
Iron 1.07mg 0.93mg 2%
Vitamin B1 0.07mg 0.051mg 2%
Starch 5.11g 2%
Zinc 0.3mg 0.44mg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 1.7mg 0.6mg 1%
Monounsaturated fat 0.52g 0.053g 1%
Fats 1.12g 0.38g 1%
Phosphorus 74mg 69mg 1%
Net carbs 8.16g 56.78g N/A
Sugar 38.13g N/A
Selenium 0.3µg 0.3µg 0%
Polyunsaturated fat 0.13g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +71.6%
Contains more FatsFats +194.7%
Contains more WaterWater +177.3%
Contains more CarbsCarbs +682.8%
Contains more OtherOther +114.6%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +881.1%
Contains more Poly. FatPolyunsaturated fat +109.7%
Contains less Sat. FatSaturated fat -80.4%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.