Lentil vs. Potato — In-Depth Nutrition Comparison
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Important differences between lentil and potatoes
- Lentil has more folate, iron, fiber, phosphorus, copper, manganese, zinc, and vitamin B1; however, potatoes are richer in vitamin C and vitamin B6.
- Lentil's daily need coverage for folate is 42% more.
- Lentil contains 4 times more zinc than potatoes. Lentil contains 1.27mg of zinc, while potatoes contain 0.3mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Potatoes, flesh, and skin, raw.
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 MagnesiumMagnesium | +56.5% |
| Contains more CalciumCalcium | +58.3% |
| Contains more IronIron | +311.1% |
| Contains more CopperCopper | +128.2% |
| Contains more ZincZinc | +323.3% |
| Contains more PhosphorusPhosphorus | +215.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +147% |
| Contains more SeleniumSelenium | +600% |
| Contains more PotassiumPotassium | +15.2% |
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 EVitamin E | +1000% |
| Contains more Vitamin B1Vitamin B1 | +108.6% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B5Vitamin B5 | +116.3% |
| Contains more FolateFolate | +1106.7% |
| Contains more CholineCholine | +170.2% |
| Contains more Vitamin CVitamin C | +1213.3% |
| Contains more Vitamin B6Vitamin B6 | +67.4% |
| Contains more Vitamin KVitamin K | +17.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 15µg | 42% |
| Iron | 3.33mg | 0.81mg | 32% |
| Fiber | 7.9g | 2.1g | 23% |
| Vitamin C | 1.5mg | 19.7mg | 20% |
| Phosphorus | 180mg | 57mg | 18% |
| Copper | 0.251mg | 0.11mg | 16% |
| Protein | 9.02g | 2.05g | 14% |
| Manganese | 0.494mg | 0.2mg | 13% |
| Zinc | 1.27mg | 0.3mg | 9% |
| Vitamin B6 | 0.178mg | 0.298mg | 9% |
| Vitamin B1 | 0.169mg | 0.081mg | 7% |
| Vitamin B5 | 0.638mg | 0.295mg | 7% |
| Starch | 15.29g | 6% | |
| Selenium | 2.8µg | 0.4µg | 4% |
| Choline | 32.7mg | 12.1mg | 4% |
| Magnesium | 36mg | 23mg | 3% |
| Vitamin B2 | 0.073mg | 0.032mg | 3% |
| Calories | 116kcal | 77kcal | 2% |
| Potassium | 369mg | 425mg | 2% |
| Vitamin E | 0.11mg | 0.01mg | 1% |
| Polyunsaturated fat | 0.175g | 0.042g | 1% |
| Calcium | 19mg | 12mg | 1% |
| Carbs | 20.13g | 17.49g | 1% |
| Fats | 0.38g | 0.09g | 0% |
| Net carbs | 12.23g | 15.39g | N/A |
| Sugar | 1.8g | 0.82g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B3 | 1.06mg | 1.061mg | 0% |
| Vitamin K | 1.7µg | 2µg | 0% |
| Saturated fat | 0.053g | 0.025g | 0% |
| Monounsaturated fat | 0.064g | 0.002g | 0% |
| Tryptophan | 0.081mg | 0.021mg | 0% |
| Threonine | 0.323mg | 0.067mg | 0% |
| Isoleucine | 0.39mg | 0.066mg | 0% |
| Leucine | 0.654mg | 0.098mg | 0% |
| Lysine | 0.63mg | 0.107mg | 0% |
| Methionine | 0.077mg | 0.032mg | 0% |
| Phenylalanine | 0.445mg | 0.081mg | 0% |
| Valine | 0.448mg | 0.103mg | 0% |
| Histidine | 0.254mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340% |
| Contains more FatsFats | +322.2% |
| Contains more CarbsCarbs | +15.1% |
| Contains more WaterWater | +13.8% |
| Contains more OtherOther | +34.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3100% |
| Contains more Poly. FatPolyunsaturated fat | +316.7% |
| Contains less Sat. FatSaturated fat | -52.8% |