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Lentil vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between lentil and potato salad

  • Lentil has more folate, iron, fiber, phosphorus, manganese, copper, and zinc; however, potato salad has more vitamin C.
  • Daily need coverage for folate for lentil is 44% higher.
  • Potato salad has 6 times less fiber than lentil. Lentil has 7.9g of fiber, while potato salad has 1.3g.
  • Lentil is lower in sodium.
  • Potato salad has a higher glycemic index than lentil.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Potato salad, home-prepared.

Infographic

Lentil vs Potato salad 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.
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +412.3%
Contains more CopperCopper +112.7%
Contains more ZincZinc +309.7%
Contains more PhosphorusPhosphorus +246.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +389.1%
Contains more SeleniumSelenium +46.4%
~equal in Calcium ~19mg

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
9
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% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2485.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +236.6%
Contains more CarbsCarbs +80.2%
Contains more FatsFats +2057.9%
Contains more OtherOther +134.9%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +3775%
Contains more Poly. FatPolyunsaturated fat +2035.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Potato salad
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil Potato salad DV% diff.
Folate 181µg 7µg 44%
Iron 3.33mg 0.65mg 34%
Fiber 7.9g 1.3g 26%
Polyunsaturated fat 0.175g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Phosphorus 180mg 52mg 18%
Manganese 0.494mg 0.101mg 17%
Copper 0.251mg 0.118mg 15%
Protein 9.02g 2.68g 13%
Fats 0.38g 8.2g 12%
Vitamin C 1.5mg 10mg 9%
Zinc 1.27mg 0.31mg 9%
Vitamin B1 0.169mg 0.077mg 8%
Monounsaturated fat 0.064g 2.48g 6%
Choline 32.7mg 6%
Saturated fat 0.053g 1.429g 6%
Magnesium 36mg 15mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B6 0.178mg 0.141mg 3%
Potassium 369mg 254mg 3%
Carbs 20.13g 11.17g 3%
Selenium 2.8µg 4.1µg 2%
Vitamin B5 0.638mg 0.534mg 2%
Vitamin K 1.7µg 1%
Calories 116kcal 143kcal 1%
Vitamin B3 1.06mg 0.89mg 1%
Vitamin B2 0.073mg 0.06mg 1%
Vitamin E 0.11mg 1%
Net carbs 12.23g 9.87g N/A
Calcium 19mg 19mg 0%
Sugar 1.8g N/A
Tryptophan 0.081mg 0.042mg 0%
Threonine 0.323mg 0.116mg 0%
Isoleucine 0.39mg 0.141mg 0%
Leucine 0.654mg 0.202mg 0%
Lysine 0.63mg 0.171mg 0%
Methionine 0.077mg 0.066mg 0%
Phenylalanine 0.445mg 0.135mg 0%
Valine 0.448mg 0.172mg 0%
Histidine 0.254mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Potato salad
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
25%
Lentil
13%
Potato salad
Minerals Daily Need Coverage Score
46%
Lentil
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.376g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.