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  6. Lentil soup vs. Potato

Lentil soup vs. Potato — In-Depth Nutrition Comparison

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How are lentil soup and potatoes different?

  • Potatoes have more vitamin C, vitamin B6, and potassium than lentil soup.
  • Daily need coverage for sodium for lentil soup is 23% higher.
  • Potatoes have less sodium.
  • Lentil soup has a lower glycemic index (44) than potatoes (86).

Soup, lentil with ham, canned, ready-to-serve and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Lentil soup vs Potato 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.
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%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +41.7%
Contains more IronIron +32.1%
Contains more PhosphorusPhosphorus +29.8%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +195.1%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +33.3%
~equal in Zinc ~0.3mg

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +1058.8%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +231.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Potato DV% diff.
Sodium 532mg 6mg 23%
Vitamin C 1.7mg 19.7mg 20%
Vitamin B6 0.09mg 0.298mg 16%
Fiber 2.1g 8%
Potassium 144mg 425mg 8%
Starch 15.29g 6%
Vitamin B12 0.12µg 0µg 5%
Copper 0.07mg 0.11mg 4%
Vitamin B3 0.545mg 1.061mg 3%
Protein 3.74g 2.05g 3%
Manganese 0.12mg 0.2mg 3%
Vitamin B5 0.14mg 0.295mg 3%
Iron 1.07mg 0.81mg 3%
Magnesium 9mg 23mg 3%
Carbs 8.16g 17.49g 3%
Choline 12.1mg 2%
Saturated fat 0.45g 0.025g 2%
Phosphorus 74mg 57mg 2%
Vitamin K 2µg 2%
Fats 1.12g 0.09g 2%
Folate 20µg 15µg 1%
Monounsaturated fat 0.52g 0.002g 1%
Polyunsaturated fat 0.13g 0.042g 1%
Calories 56kcal 77kcal 1%
Vitamin B1 0.07mg 0.081mg 1%
Vitamin B2 0.045mg 0.032mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 12mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 15.39g N/A
Sugar 0.82g N/A
Zinc 0.3mg 0.3mg 0%
Vitamin E 0.01mg 0%
Selenium 0.3µg 0.4µg 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +82.4%
Contains more FatsFats +1144.4%
Contains more CarbsCarbs +114.3%
~equal in Water ~79.25g
~equal in Other ~1.12g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +25900%
Contains more Poly. FatPolyunsaturated fat +209.5%
Contains less Sat. FatSaturated fat -94.4%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.