Spinach raw vs. Lentil soup — In-Depth Nutrition Comparison
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The main differences between spinach raw and lentil soup
- 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.
- Spinach raw contains 17 times more vitamin C than lentil soup. Spinach raw contains 28.1mg of vitamin C, while lentil soup contains 1.7mg.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than lentil soup.
Food types used in this article are Spinach, raw and Soup, lentil with ham, canned, ready-to-serve.
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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 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% |
| Contains more PhosphorusPhosphorus | +51% |
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 | +1552.9% |
| Contains more Vitamin AVitamin A | +6600% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +870% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +115.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 7µg | 51% |
| Folate | 194µg | 20µg | 44% |
| Manganese | 0.897mg | 0.12mg | 34% |
| Vitamin C | 28.1mg | 1.7mg | 29% |
| Iron | 2.71mg | 1.07mg | 21% |
| Sodium | 79mg | 532mg | 20% |
| Magnesium | 79mg | 9mg | 17% |
| Vitamin E | 2.03mg | 14% | |
| Potassium | 558mg | 144mg | 12% |
| Vitamin B2 | 0.189mg | 0.045mg | 11% |
| Fiber | 2.2g | 9% | |
| Calcium | 99mg | 17mg | 8% |
| Vitamin B6 | 0.195mg | 0.09mg | 8% |
| Copper | 0.13mg | 0.07mg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Choline | 19.3mg | 4% | |
| Phosphorus | 49mg | 74mg | 4% |
| Protein | 2.86g | 3.74g | 2% |
| Calories | 23kcal | 56kcal | 2% |
| Zinc | 0.53mg | 0.3mg | 2% |
| Carbs | 3.63g | 8.16g | 2% |
| Saturated fat | 0.063g | 0.45g | 2% |
| Vitamin B5 | 0.065mg | 0.14mg | 2% |
| Monounsaturated fat | 0.01g | 0.52g | 1% |
| Vitamin B1 | 0.078mg | 0.07mg | 1% |
| Vitamin B3 | 0.724mg | 0.545mg | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Fats | 0.39g | 1.12g | 1% |
| Net carbs | 1.43g | 8.16g | N/A |
| Sugar | 0.42g | N/A | |
| Polyunsaturated fat | 0.165g | 0.13g | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more OtherOther | +39.8% |
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +187.2% |
| Contains more CarbsCarbs | +124.8% |
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | -86% |
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
| Contains more Mono. FatMonounsaturated fat | +5100% |