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