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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

Lentil soup vs Mashed potato 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
~equal in Calcium ~18mg

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.
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%
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
3% 15% 80%
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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
22% 27% 51%
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.
Lentil soup Mashed potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil soup Mashed potato 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?

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

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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%
Lentil soup
9%
Mashed potato
Minerals Daily Need Coverage Score
21%
Lentil soup
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 226mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 0.127g)
Which food is lower in glycemic index?
Lentil soup
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.

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.