First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Lentils | Potatoes |
| Nutrient | lentils | potatoes |
| Protein | 16g | 5g |
| Carbohydrate | 34g | 44g |
| Fiber | 14g | 4g |
| Fat | 1g | 0g |
| Monounsat. Fat | 0g | 0g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | lentils | potatoes |
| Choline | 14% | 10% |
| Vitamin A | 0% | 0% |
| Vitamin C | 4% | 38% |
| Vitamin E | 2% | 1% |
| Vitamin K | 4% | 8% |
Potatoes have significantly more Vitamins C than lentils. Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | lentils | potatoes |
| Vitamin B1 | 30% | 16% |
| Vitamin B2 | 12% | 10% |
| Vitamin B3 | 16% | 30% |
| Vitamin B5 | 22% | 15% |
| Vitamin B6 | 28% | 43% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | lentils | potatoes |
| Sodium | 28% | 2% |
| Potasium | 18% | 35% |
| Calcium | 7% | 4% |
| Magnesium | 18% | 18% |
| Phosphorus | 54% | 28% |
| Iron | 97% | 26% |
| Manganese | 38% | 17% |
| Selenium | 11% | 4% |
| Copper | 44% | 39% |
| Zinc | 24% | 10% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
