Lentil vs. Prunes — In-Depth Nutrition Comparison
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Differences between lentil and prunes
- Lentil is higher in folate, iron, phosphorus, vitamin B1, manganese, and zinc; however, prunes are richer in vitamin K, vitamin A, potassium, and vitamin B2.
- Prunes' daily need coverage for vitamin K is 48% higher.
- Lentil has 45 times more folate than prunes. While lentil has 181µg of folate, prunes have only 4µg.
The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Plums, dried (prunes), uncooked.
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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 IronIron | +258.1% |
| Contains more ZincZinc | +188.6% |
| Contains more PhosphorusPhosphorus | +160.9% |
| Contains more ManganeseManganese | +65.2% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more MagnesiumMagnesium | +13.9% |
| Contains more CalciumCalcium | +126.3% |
| Contains more PotassiumPotassium | +98.4% |
| Contains more CopperCopper | +12% |
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 CVitamin C | +150% |
| Contains more Vitamin B1Vitamin B1 | +231.4% |
| Contains more Vitamin B5Vitamin B5 | +51.2% |
| Contains more FolateFolate | +4425% |
| Contains more CholineCholine | +223.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.9% |
| Contains more Vitamin B2Vitamin B2 | +154.8% |
| Contains more Vitamin B3Vitamin B3 | +77.5% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more Vitamin KVitamin K | +3400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.7µg | 59.5µg | 48% |
| Folate | 181µg | 4µg | 44% |
| Iron | 3.33mg | 0.93mg | 30% |
| Fructose | 12.45g | 16% | |
| Phosphorus | 180mg | 69mg | 16% |
| Carbs | 20.13g | 63.88g | 15% |
| Protein | 9.02g | 2.18g | 14% |
| Potassium | 369mg | 732mg | 11% |
| Vitamin B1 | 0.169mg | 0.051mg | 10% |
| Vitamin B2 | 0.073mg | 0.186mg | 9% |
| Zinc | 1.27mg | 0.44mg | 8% |
| Manganese | 0.494mg | 0.299mg | 8% |
| Calories | 116kcal | 240kcal | 6% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Vitamin B3 | 1.06mg | 1.882mg | 5% |
| Choline | 32.7mg | 10.1mg | 4% |
| Vitamin B5 | 0.638mg | 0.422mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Fiber | 7.9g | 7.1g | 3% |
| Copper | 0.251mg | 0.281mg | 3% |
| Calcium | 19mg | 43mg | 2% |
| Vitamin B6 | 0.178mg | 0.205mg | 2% |
| Vitamin E | 0.11mg | 0.43mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 1.5mg | 0.6mg | 1% |
| Polyunsaturated fat | 0.175g | 0.062g | 1% |
| Magnesium | 36mg | 41mg | 1% |
| Fats | 0.38g | 0.38g | 0% |
| Net carbs | 12.23g | 56.78g | N/A |
| Sugar | 1.8g | 38.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Saturated fat | 0.053g | 0.088g | 0% |
| Monounsaturated fat | 0.064g | 0.053g | 0% |
| Tryptophan | 0.081mg | 0.025mg | 0% |
| Threonine | 0.323mg | 0.049mg | 0% |
| Isoleucine | 0.39mg | 0.041mg | 0% |
| Leucine | 0.654mg | 0.066mg | 0% |
| Lysine | 0.63mg | 0.05mg | 0% |
| Methionine | 0.077mg | 0.016mg | 0% |
| Phenylalanine | 0.445mg | 0.052mg | 0% |
| Valine | 0.448mg | 0.056mg | 0% |
| Histidine | 0.254mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +313.8% |
| Contains more WaterWater | +125.2% |
| Contains more CarbsCarbs | +217.3% |
| Contains more OtherOther | +218.1% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.8% |
| Contains more Mono. FatMonounsaturated fat | +20.8% |
| Contains more Poly. FatPolyunsaturated fat | +182.3% |
