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  6. Lentil soup vs. Spinach raw

Lentil soup vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between lentil soup and spinach raw

  • Spinach raw is richer than lentil soup in vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, vitamin B2, and calcium.
  • Daily need coverage for vitamin A for spinach raw is 185% higher.
  • Lentil soup contains 7 times more sodium than spinach raw. Lentil soup contains 532mg of sodium, while spinach raw contains 79mg.
  • Spinach raw has a lower glycemic index than lentil soup.

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

Infographic

Lentil soup vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +51%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +287.5%
Contains more IronIron +153.3%
Contains more CopperCopper +85.7%
Contains more ZincZinc +76.7%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +647.5%
Contains more SeleniumSelenium +233.3%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +115.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1552.9%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +870%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 7µg 469µg 51%
Folate 20µg 194µg 44%
Manganese 0.12mg 0.897mg 34%
Vitamin C 1.7mg 28.1mg 29%
Iron 1.07mg 2.71mg 21%
Sodium 532mg 79mg 20%
Magnesium 9mg 79mg 17%
Vitamin E 2.03mg 14%
Potassium 144mg 558mg 12%
Vitamin B2 0.045mg 0.189mg 11%
Fiber 2.2g 9%
Calcium 17mg 99mg 8%
Vitamin B6 0.09mg 0.195mg 8%
Copper 0.07mg 0.13mg 7%
Vitamin B12 0.12µg 0µg 5%
Choline 19.3mg 4%
Phosphorus 74mg 49mg 4%
Protein 3.74g 2.86g 2%
Calories 56kcal 23kcal 2%
Zinc 0.3mg 0.53mg 2%
Carbs 8.16g 3.63g 2%
Saturated fat 0.45g 0.063g 2%
Vitamin B5 0.14mg 0.065mg 2%
Monounsaturated fat 0.52g 0.01g 1%
Vitamin B1 0.07mg 0.078mg 1%
Vitamin B3 0.545mg 0.724mg 1%
Selenium 0.3µg 1µg 1%
Cholesterol 3mg 0mg 1%
Fats 1.12g 0.39g 1%
Net carbs 8.16g 1.43g N/A
Sugar 0.42g N/A
Polyunsaturated fat 0.13g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +30.8%
Contains more FatsFats +187.2%
Contains more CarbsCarbs +124.8%
Contains more OtherOther +39.8%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +5100%
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +26.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.