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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
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
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
21%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.387g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Lentil soup is cheaper (difference - $0.2)