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  6. Sweet potato vs. Lentil soup

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

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The main differences between sweet potato and lentil soup

  • Sweet potato is richer in vitamin A, vitamin B5, vitamin B6, copper, manganese, and potassium, yet lentil soup is richer in iron.
  • Daily need coverage for vitamin A for sweet potato is 281% higher.
  • Sweet potato contains 6 times more vitamin B5 than lentil soup. Sweet potato contains 0.8mg of vitamin B5, while lentil soup contains 0.14mg.
  • Sweet potato contains less sodium.
  • Lentil soup has a lower glycemic index than sweet potato.

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

Infographic

Sweet potato vs Lentil soup 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%
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%
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%
Contains more IronIron +75.4%
Contains more PhosphorusPhosphorus +57.4%
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
Contains more Vitamin CVitamin C +41.2%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +81.8%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.545mg

All nutrients comparison - raw data values

Nutrient Sweet potato Lentil soup DV% diff.
Vitamin A 709µg 7µg 78%
Sodium 55mg 532mg 21%
Vitamin B5 0.8mg 0.14mg 13%
Fiber 3g 12%
Copper 0.151mg 0.07mg 9%
Vitamin B6 0.209mg 0.09mg 9%
Potassium 337mg 144mg 6%
Iron 0.61mg 1.07mg 6%
Manganese 0.258mg 0.12mg 6%
Starch 12.65g 5%
Vitamin B12 0µg 0.12µg 5%
Protein 1.57g 3.74g 4%
Carbs 20.12g 8.16g 4%
Magnesium 25mg 9mg 4%
Phosphorus 47mg 74mg 4%
Fats 0.05g 1.12g 2%
Vitamin E 0.26mg 2%
Saturated fat 0.018g 0.45g 2%
Vitamin K 1.8µg 2%
Folate 11µg 20µg 2%
Choline 12.3mg 2%
Calories 86kcal 56kcal 2%
Polyunsaturated fat 0.014g 0.13g 1%
Monounsaturated fat 0.001g 0.52g 1%
Vitamin B1 0.078mg 0.07mg 1%
Fructose 0.7g 1%
Vitamin B2 0.061mg 0.045mg 1%
Selenium 0.6µg 0.3µg 1%
Calcium 30mg 17mg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 2.4mg 1.7mg 1%
Net carbs 17.12g 8.16g N/A
Sugar 4.18g N/A
Zinc 0.3mg 0.3mg 0%
Vitamin B3 0.557mg 0.545mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more CarbsCarbs +146.6%
Contains more ProteinProtein +138.2%
Contains more FatsFats +2140%
Contains more WaterWater +11%
Contains more OtherOther +25.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +51900%
Contains more Poly. FatPolyunsaturated fat +828.6%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.