Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Raisin vs. Lentil soup — In-Depth Nutrition Comparison

Compare

A recap on differences between raisins and lentil soup

  • Raisins are higher than lentil soup in copper, potassium, iron, manganese, vitamin B6, vitamin B2, and magnesium.
  • Raisins cover your daily copper needs 28% more than lentil soup.
  • Raisins contain 5 times more potassium than lentil soup. While raisins contain 749mg of potassium, lentil soup contains only 144mg.
  • The amount of sodium in raisins is lower.
  • The glycemic index of lentil soup is lower.

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

Infographic

Raisin vs Lentil soup 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.
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +420.1%
Contains more IronIron +75.7%
Contains more CopperCopper +354.3%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +149.2%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +36.4%

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.
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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%
Contains more Vitamin CVitamin C +35.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more CarbsCarbs +870.3%
Contains more OtherOther +51.2%
Contains more ProteinProtein +21.8%
Contains more FatsFats +143.5%
Contains more WaterWater +455.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +919.6%
Contains more Poly. FatPolyunsaturated fat +251.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Lentil soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Raisin Lentil soup DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.07mg 28%
Carbs 79.18g 8.16g 24%
Sodium 11mg 532mg 23%
Potassium 749mg 144mg 18%
Fiber 3.7g 15%
Calories 299kcal 56kcal 12%
Iron 1.88mg 1.07mg 10%
Manganese 0.299mg 0.12mg 8%
Vitamin B6 0.174mg 0.09mg 6%
Vitamin B2 0.125mg 0.045mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 32mg 9mg 5%
Phosphorus 101mg 74mg 4%
Folate 5µg 20µg 4%
Vitamin K 3.5µg 3%
Vitamin B1 0.106mg 0.07mg 3%
Calcium 50mg 17mg 3%
Saturated fat 0.058g 0.45g 2%
Choline 11.1mg 2%
Fats 0.46g 1.12g 1%
Polyunsaturated fat 0.037g 0.13g 1%
Monounsaturated fat 0.051g 0.52g 1%
Vitamin A 0µg 7µg 1%
Vitamin C 2.3mg 1.7mg 1%
Cholesterol 0mg 3mg 1%
Starch 2.7g 1%
Vitamin B5 0.095mg 0.14mg 1%
Vitamin E 0.12mg 1%
Vitamin B3 0.766mg 0.545mg 1%
Protein 3.07g 3.74g 1%
Selenium 0.6µg 0.3µg 1%
Zinc 0.22mg 0.3mg 1%
Net carbs 75.48g 8.16g N/A
Sugar 59.19g N/A
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
11%
Raisin
8%
Lentil soup
Minerals Daily Need Coverage Score
37%
Raisin
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 521mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.392g)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 20)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.