Lentil vs. Mashed potato — In-Depth Nutrition Comparison

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How are lentil and mashed potato different?

Lentil has more folate, iron, fiber, copper, phosphorus, manganese, vitamin B1, zinc, and magnesium than mashed potato.
Daily need coverage for folate for lentil is 43% higher.
Lentil contains 11 times more vitamin B1 than mashed potato. While lentil contains 0.169mg of vitamin B1, mashed potato contains only 0.015mg.
Lentil has less sodium.
Lentil has a lower glycemic index (29) than mashed potato (87).

Lentils, mature seeds, cooked, boiled, without salt and Fast foods, potato, mashed are the varieties used in this article.

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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.

Lentil

Mashed potato

Contains more MagnesiumMagnesium	+140%
Contains more PotassiumPotassium	+29%
Contains more IronIron	+974.2%
Contains more CopperCopper	+617.1%
Contains more ZincZinc	+477.3%
Contains more PhosphorusPhosphorus	+205.1%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+404.1%
Contains more SeleniumSelenium	+250%

~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.

Lentil

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+1026.7%
Contains more Vitamin B2Vitamin B2	+386.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+48.3%
Contains more FolateFolate	+1911.1%
Contains more CholineCholine	+144%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+281.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+247.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.08mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	9µg	43%
Iron	3.33mg	0.31mg	38%
Fiber	7.9g	1.3g	26%
Copper	0.251mg	0.035mg	24%
Phosphorus	180mg	59mg	17%
Manganese	0.494mg	0.098mg	17%
Protein	9.02g	1.65g	15%
Vitamin B5	0.638mg		13%
Vitamin B1	0.169mg	0.015mg	13%
Sodium	2mg	306mg	13%
Zinc	1.27mg	0.22mg	10%
Polyunsaturated fat	0.175g	1.342g	8%
Vitamin A	0µg	43µg	5%
Starch		12.1g	5%
Magnesium	36mg	15mg	5%
Selenium	2.8µg	0.8µg	4%
Vitamin B2	0.073mg	0.015mg	4%
Choline	32.7mg	13.4mg	4%
Fats	0.38g	2.82g	4%
Vitamin B6	0.178mg	0.12mg	4%
Vitamin K	1.7µg	5.9µg	4%
Vitamin B12	0µg	0.07µg	3%
Saturated fat	0.053g	0.577g	2%
Potassium	369mg	286mg	2%
Monounsaturated fat	0.064g	0.72g	2%
Vitamin E	0.11mg	0.42mg	2%
Carbs	20.13g	14.65g	2%
Vitamin C	1.5mg	0mg	2%
Calories	116kcal	89kcal	1%
Net carbs	12.23g	13.35g	N/A
Calcium	19mg	18mg	0%
Sugar	1.8g	0.5g	N/A
Vitamin B3	1.06mg	1.08mg	0%
Trans fat	0g	0.105g	N/A
Tryptophan	0.081mg		0%
Threonine	0.323mg		0%
Isoleucine	0.39mg		0%
Leucine	0.654mg		0%
Lysine	0.63mg		0%
Methionine	0.077mg		0%
Phenylalanine	0.445mg		0%
Valine	0.448mg		0%
Histidine	0.254mg		0%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A