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  6. Lentil vs. Sweet potato

Lentil vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between lentil and sweet potato?

  • Lentil is higher in folate, iron, fiber, phosphorus, copper, manganese, zinc, and vitamin B1, yet sweet potato is higher in vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Lentil has 16 times more folate than sweet potato. While lentil has 181µg of folate, sweet potato has only 11µg.
  • The glycemic index of lentil is lower.

We used Lentils, mature seeds, cooked, boiled, without salt and Sweet potato, raw, unprepared types in this article.

Infographic

Lentil 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.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 MagnesiumMagnesium +44%
Contains more IronIron +445.9%
Contains more CopperCopper +66.2%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +283%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +91.5%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +57.9%
~equal in Potassium ~337mg

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
Lentil
5
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% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin B3Vitamin B3 +90.3%
Contains more FolateFolate +1545.5%
Contains more CholineCholine +165.9%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin B6Vitamin B6 +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Lentil Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Folate 181µg 11µg 43%
Iron 3.33mg 0.61mg 34%
Fiber 7.9g 3g 20%
Phosphorus 180mg 47mg 19%
Protein 9.02g 1.57g 15%
Copper 0.251mg 0.151mg 11%
Manganese 0.494mg 0.258mg 10%
Zinc 1.27mg 0.3mg 9%
Vitamin B1 0.169mg 0.078mg 8%
Starch 12.65g 5%
Selenium 2.8µg 0.6µg 4%
Choline 32.7mg 12.3mg 4%
Vitamin B3 1.06mg 0.557mg 3%
Magnesium 36mg 25mg 3%
Vitamin B5 0.638mg 0.8mg 3%
Vitamin B6 0.178mg 0.209mg 2%
Calories 116kcal 86kcal 2%
Sodium 2mg 55mg 2%
Vitamin E 0.11mg 0.26mg 1%
Vitamin C 1.5mg 2.4mg 1%
Polyunsaturated fat 0.175g 0.014g 1%
Fats 0.38g 0.05g 1%
Fructose 0.7g 1%
Calcium 19mg 30mg 1%
Vitamin B2 0.073mg 0.061mg 1%
Potassium 369mg 337mg 1%
Carbs 20.13g 20.12g 0%
Net carbs 12.23g 17.12g N/A
Sugar 1.8g 4.18g N/A
Vitamin K 1.7µg 1.8µg 0%
Saturated fat 0.053g 0.018g 0%
Monounsaturated fat 0.064g 0.001g 0%
Tryptophan 0.081mg 0.031mg 0%
Threonine 0.323mg 0.083mg 0%
Isoleucine 0.39mg 0.055mg 0%
Leucine 0.654mg 0.092mg 0%
Lysine 0.63mg 0.066mg 0%
Methionine 0.077mg 0.029mg 0%
Phenylalanine 0.445mg 0.089mg 0%
Valine 0.448mg 0.086mg 0%
Histidine 0.254mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +474.5%
Contains more FatsFats +660%
Contains more WaterWater +11%
Contains more OtherOther +18.1%
~equal in Carbs ~20.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 +6300%
Contains more Poly. FatPolyunsaturated fat +1150%
Contains less Sat. FatSaturated fat -66%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.