Lentil soup vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between lentil soup and mashed potato?
- Lentil soup is richer in iron, while mashed potato is higher in polyunsaturated fat.
- Mashed potato has 3 times less iron than lentil soup. Lentil soup has 1.07mg of iron, while mashed potato has 0.31mg.
- Mashed potato is lower in sodium.
- Mashed potato has a higher glycemic index (87) than lentil soup (44).
We used Soup, lentil with ham, canned, ready-to-serve and Fast foods, potato, mashed types in this comparison.
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 IronIron | +245.2% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +36.4% |
| Contains more PhosphorusPhosphorus | +25.4% |
| Contains more ManganeseManganese | +22.4% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +98.6% |
| Contains less SodiumSodium | -42.5% |
| Contains more SeleniumSelenium | +166.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +71.4% |
| Contains more FolateFolate | +122.2% |
| Contains more Vitamin AVitamin A | +514.3% |
| Contains more Vitamin B3Vitamin B3 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +126.7% |
| Contains more FatsFats | +151.8% |
| Contains more CarbsCarbs | +79.5% |
~equal in
Water
~79.62g
~equal in
Other
~1.26g
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains more Poly. FatPolyunsaturated fat | +932.3% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.07mg | 0.31mg | 10% |
| Sodium | 532mg | 306mg | 10% |
| Polyunsaturated fat | 0.13g | 1.342g | 8% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B1 | 0.07mg | 0.015mg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 5% | |
| Copper | 0.07mg | 0.035mg | 4% |
| Protein | 3.74g | 1.65g | 4% |
| Vitamin A | 7µg | 43µg | 4% |
| Potassium | 144mg | 286mg | 4% |
| Vitamin B3 | 0.545mg | 1.08mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Fats | 1.12g | 2.82g | 3% |
| Folate | 20µg | 9µg | 3% |
| Vitamin B6 | 0.09mg | 0.12mg | 2% |
| Phosphorus | 74mg | 59mg | 2% |
| Choline | 13.4mg | 2% | |
| Carbs | 8.16g | 14.65g | 2% |
| Vitamin B12 | 0.12µg | 0.07µg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B2 | 0.045mg | 0.015mg | 2% |
| Calories | 56kcal | 89kcal | 2% |
| Saturated fat | 0.45g | 0.577g | 1% |
| Monounsaturated fat | 0.52g | 0.72g | 1% |
| Manganese | 0.12mg | 0.098mg | 1% |
| Selenium | 0.3µg | 0.8µg | 1% |
| Zinc | 0.3mg | 0.22mg | 1% |
| Magnesium | 9mg | 15mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Net carbs | 8.16g | 13.35g | N/A |
| Calcium | 17mg | 18mg | 0% |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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%
9%
Minerals Daily Need Coverage Score
21%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 226mg)
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Lentil soup is lower in Saturated fat (difference - 0.127g)
Which food is lower in glycemic index?
Lentil soup is lower in glycemic index (difference - 43)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.