Lentil vs. Russet potato — In-Depth Nutrition Comparison

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What are the main differences between lentil and russet potatoes?

Lentil is richer in folate, iron, fiber, copper, phosphorus, manganese, vitamin B1, and zinc, yet russet potatoes are richer in vitamin B6 and vitamin C.
Lentil's daily need coverage for folate is 39% higher.
Lentil has 4 times more zinc than russet potatoes. Lentil has 1.27mg of zinc, while russet potatoes have 0.35mg.
Lentil has a lower glycemic index than russet potatoes.

We used Lentils, mature seeds, cooked, boiled, without salt and Potatoes, Russet, flesh, and skin, baked types in this comparison.

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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.

Lentil

Russet potato

Contains more MagnesiumMagnesium	+20%
Contains more IronIron	+211.2%
Contains more CopperCopper	+134.6%
Contains more ZincZinc	+262.9%
Contains more PhosphorusPhosphorus	+153.5%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+116.7%
Contains more SeleniumSelenium	+460%

Contains more PotassiumPotassium

+49.1%

~equal in Calcium ~18mg

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

Russet potato

Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin B1Vitamin B1	+152.2%
Contains more Vitamin B2Vitamin B2	+52.1%
Contains more Vitamin B5Vitamin B5	+67.9%
Contains more FolateFolate	+596.2%

Contains more Vitamin CVitamin C	+453.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+27.2%
Contains more Vitamin B6Vitamin B6	+98.9%
Contains more Vitamin KVitamin K	+17.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	26µg	39%
Iron	3.33mg	1.07mg	28%
Fiber	7.9g	2.3g	22%
Copper	0.251mg	0.107mg	16%
Phosphorus	180mg	71mg	16%
Vitamin B6	0.178mg	0.354mg	14%
Protein	9.02g	2.63g	13%
Manganese	0.494mg	0.228mg	12%
Vitamin B1	0.169mg	0.067mg	9%
Vitamin C	1.5mg	8.3mg	8%
Zinc	1.27mg	0.35mg	8%
Starch		17.45g	7%
Potassium	369mg	550mg	5%
Vitamin B5	0.638mg	0.38mg	5%
Selenium	2.8µg	0.5µg	4%
Choline	32.7mg	15mg	3%
Vitamin B2	0.073mg	0.048mg	2%
Vitamin B3	1.06mg	1.348mg	2%
Calories	116kcal	97kcal	1%
Magnesium	36mg	30mg	1%
Sodium	2mg	14mg	1%
Polyunsaturated fat	0.175g	0.054g	1%
Protein per 100 calories	7.8g	2.7g	N/A
Calories per 10 g protein	129kcal	369kcal	N/A
Weight per 100 calories	86g	103g	N/A
Fats	0.38g	0.13g	0%
Net carbs	12.23g	19.14g	N/A
Carbs	20.13g	21.44g	0%
Calcium	19mg	18mg	0%
Sugar	1.8g	1.08g	N/A
Vitamin A	0µg	1µg	0%
Vitamin E	0.11mg	0.07mg	0%
Vitamin K	1.7µg	2µg	0%
Saturated fat	0.053g	0.032g	0%
Monounsaturated fat	0.064g	0.003g	0%
Tryptophan	0.081mg	0.027mg	0%
Threonine	0.323mg	0.086mg	0%
Isoleucine	0.39mg	0.085mg	0%
Leucine	0.654mg	0.125mg	0%
Lysine	0.63mg	0.137mg	0%
Methionine	0.077mg	0.041mg	0%
Phenylalanine	0.445mg	0.104mg	0%
Valine	0.448mg	0.131mg	0%
Histidine	0.254mg	0.044mg	0%
Fructose		0.32g	0%