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  6. Lentil soup vs. Sweet potato

Lentil soup vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between lentil soup and sweet potato

  • Lentil soup is richer in iron, yet sweet potato is richer in vitamin A, vitamin B5, vitamin B6, copper, manganese, and potassium.
  • Daily need coverage for vitamin A for sweet potato is 281% higher.
  • Lentil soup contains 10 times more sodium than sweet potato. Lentil soup contains 532mg of sodium, while sweet potato contains 55mg.
  • Lentil soup has a lower glycemic index than sweet potato.

Food types used in this article are Soup, lentil with ham, canned, ready-to-serve and Sweet potato, raw, unprepared.

Infographic

Lentil soup vs Sweet potato infographic
Infographic link

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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +75.4%
Contains more PhosphorusPhosphorus +57.4%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +134%
Contains more CopperCopper +115.7%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +115%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.3mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +81.8%
Contains more Vitamin CVitamin C +41.2%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more Vitamin B6Vitamin B6 +132.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg

All nutrients comparison - raw data values

Nutrient Lentil soup Sweet potato DV% diff.
Vitamin A 7µg 709µg 78%
Sodium 532mg 55mg 21%
Vitamin B5 0.14mg 0.8mg 13%
Fiber 3g 12%
Copper 0.07mg 0.151mg 9%
Vitamin B6 0.09mg 0.209mg 9%
Potassium 144mg 337mg 6%
Iron 1.07mg 0.61mg 6%
Manganese 0.12mg 0.258mg 6%
Starch 12.65g 5%
Vitamin B12 0.12µg 0µg 5%
Protein 3.74g 1.57g 4%
Carbs 8.16g 20.12g 4%
Magnesium 9mg 25mg 4%
Phosphorus 74mg 47mg 4%
Fats 1.12g 0.05g 2%
Vitamin E 0.26mg 2%
Saturated fat 0.45g 0.018g 2%
Vitamin K 1.8µg 2%
Folate 20µg 11µg 2%
Choline 12.3mg 2%
Calories 56kcal 86kcal 2%
Polyunsaturated fat 0.13g 0.014g 1%
Monounsaturated fat 0.52g 0.001g 1%
Vitamin B1 0.07mg 0.078mg 1%
Fructose 0.7g 1%
Vitamin B2 0.045mg 0.061mg 1%
Selenium 0.3µg 0.6µg 1%
Calcium 17mg 30mg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 1.7mg 2.4mg 1%
Net carbs 8.16g 17.12g N/A
Sugar 4.18g N/A
Zinc 0.3mg 0.3mg 0%
Vitamin B3 0.545mg 0.557mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +138.2%
Contains more FatsFats +2140%
Contains more OtherOther +25.5%
Contains more CarbsCarbs +146.6%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +51900%
Contains more Poly. FatPolyunsaturated fat +828.6%
Contains less Sat. FatSaturated fat -96%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.