Mashed potato vs. Lentil soup — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and lentil soup?
- Mashed potato is richer in polyunsaturated fat, while lentil soup is higher in iron.
- Lentil soup has 10 times less polyunsaturated fat than mashed potato. Mashed potato has 1.342g of polyunsaturated fat, while lentil soup has 0.13g.
- Mashed potato is lower in sodium.
- Mashed potato has a higher glycemic index (87) than lentil soup (44).
We used Fast foods, potato, mashed and Soup, lentil with ham, canned, ready-to-serve types in this comparison.
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 | +66.7% |
| Contains more PotassiumPotassium | +98.6% |
| Contains less SodiumSodium | -42.5% |
| Contains more SeleniumSelenium | +166.7% |
| Contains more IronIron | +245.2% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +36.4% |
| Contains more PhosphorusPhosphorus | +25.4% |
| Contains more ManganeseManganese | +22.4% |
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 AVitamin A | +514.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B12Vitamin B12 | +71.4% |
| Contains more FolateFolate | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 1.07mg | 10% |
| Sodium | 306mg | 532mg | 10% |
| Polyunsaturated fat | 1.342g | 0.13g | 8% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B1 | 0.015mg | 0.07mg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 5% | |
| Copper | 0.035mg | 0.07mg | 4% |
| Protein | 1.65g | 3.74g | 4% |
| Vitamin A | 43µg | 7µg | 4% |
| Potassium | 286mg | 144mg | 4% |
| Vitamin B3 | 1.08mg | 0.545mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Fats | 2.82g | 1.12g | 3% |
| Folate | 9µg | 20µg | 3% |
| Vitamin B6 | 0.12mg | 0.09mg | 2% |
| Phosphorus | 59mg | 74mg | 2% |
| Choline | 13.4mg | 2% | |
| Carbs | 14.65g | 8.16g | 2% |
| Vitamin B12 | 0.07µg | 0.12µg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B2 | 0.015mg | 0.045mg | 2% |
| Calories | 89kcal | 56kcal | 2% |
| Saturated fat | 0.577g | 0.45g | 1% |
| Monounsaturated fat | 0.72g | 0.52g | 1% |
| Manganese | 0.098mg | 0.12mg | 1% |
| Selenium | 0.8µg | 0.3µg | 1% |
| Zinc | 0.22mg | 0.3mg | 1% |
| Magnesium | 15mg | 9mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 13.35g | 8.16g | N/A |
| Calcium | 18mg | 17mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more FatsFats | +151.8% |
| Contains more CarbsCarbs | +79.5% |
| Contains more ProteinProtein | +126.7% |
~equal in
Water
~85.75g
~equal in
Other
~1.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains more Poly. FatPolyunsaturated fat | +932.3% |
| Contains less Sat. FatSaturated fat | -22% |
