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  6. Sweet potato vs. Lentil

Sweet potato vs. Lentil — In-Depth Nutrition Comparison

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What are the differences between sweet potato and lentil?

  • Sweet potato is higher in vitamin A, yet lentil is higher in folate, iron, fiber, phosphorus, copper, manganese, zinc, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • The glycemic index of lentil is lower.

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

Infographic

Sweet potato vs Lentil 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
Contains more CalciumCalcium +57.9%
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%
~equal in Potassium ~369mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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
Contains more OtherOther +18.1%
Contains more ProteinProtein +474.5%
Contains more FatsFats +660%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
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
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +6300%
Contains more Poly. FatPolyunsaturated fat +1150%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.