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Potato salad vs. Lentil soup — In-Depth Nutrition Comparison

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Differences between potato salad and lentil soup

  • Potato salad has more vitamin C, vitamin B5, selenium, and copper, while lentil soup has more iron.
  • Potato salad's daily need coverage for cholesterol is 22% higher.
  • Lentil soup contains 14 times less selenium than potato salad. Potato salad contains 4.1µg of selenium, while lentil soup contains 0.3µg.
  • The amount of cholesterol in lentil soup is lower.

The food types used in this comparison are Potato salad, home-prepared and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Potato salad vs Lentil soup 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +76.4%
Contains more CopperCopper +68.6%
Contains more SeleniumSelenium +1266.7%
Contains more IronIron +64.6%
Contains more PhosphorusPhosphorus +42.3%
Contains more ManganeseManganese +18.8%
~equal in Zinc ~0.3mg
~equal in Sodium ~532mg

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.
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%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +488.2%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +185.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more FatsFats +632.1%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +58.5%
Contains more ProteinProtein +39.6%
Contains more WaterWater +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
41% 47% 12%
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 +376.9%
Contains more Poly. FatPolyunsaturated fat +2774.6%
Contains less Sat. FatSaturated fat -68.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Lentil soup DV% diff.
Polyunsaturated fat 3.737g 0.13g 24%
Cholesterol 68mg 3mg 22%
Fats 8.2g 1.12g 11%
Vitamin C 10mg 1.7mg 9%
Vitamin B5 0.534mg 0.14mg 8%
Selenium 4.1µg 0.3µg 7%
Iron 0.65mg 1.07mg 5%
Copper 0.118mg 0.07mg 5%
Monounsaturated fat 2.48g 0.52g 5%
Vitamin B12 0µg 0.12µg 5%
Fiber 1.3g 5%
Vitamin B6 0.141mg 0.09mg 4%
Calories 143kcal 56kcal 4%
Saturated fat 1.429g 0.45g 4%
Phosphorus 52mg 74mg 3%
Potassium 254mg 144mg 3%
Vitamin A 32µg 7µg 3%
Folate 7µg 20µg 3%
Vitamin B3 0.89mg 0.545mg 2%
Protein 2.68g 3.74g 2%
Vitamin B1 0.077mg 0.07mg 1%
Vitamin B2 0.06mg 0.045mg 1%
Manganese 0.101mg 0.12mg 1%
Magnesium 15mg 9mg 1%
Carbs 11.17g 8.16g 1%
Net carbs 9.87g 8.16g N/A
Calcium 19mg 17mg 0%
Zinc 0.31mg 0.3mg 0%
Sodium 529mg 532mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Lentil soup
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
13%
Potato salad
8%
Lentil soup
Minerals Daily Need Coverage Score
24%
Potato salad
21%
Lentil soup

Comparison summary

Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 0.979g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.