Lentil vs Potato (Baked Or Cooked): Nutrition & Calories Compare


Lentil vs Potato
Nutrition Facts
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Lentil vs Potato 100g Compare
per 100g | Lentil | Potato (baked or cooked) |
---|---|---|
Calories | 116 | 93 |
Carbohydrates | 20.13 g | 21.15 g |
Fat | 0.38 g | 0.13 g |
Dietary fiber | 7.9 g | 2.2 g |
Protein | 9.02 g | 2.5 g |
Water | 69.64 g | 74.89 g |
Calcium | 19 mg | 15 mg |
Iron | 3.33 mg | 1.08 mg |
Magnessium | 36 mg | 28 mg |
Phosphorus | 1.7 mg | 2 mg |
Potassium | 369 mg | 535 mg |
Sodium | 2 mg | 10 mg |
Zink | 1.7 mg | 2 mg |
Vitaminium A | 8 µg | 10 µg |
Vitaminium B1 (Thiamine) | 0.169 mg | 0.064 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.048 mg |
Vitaminium B3 (Niacin) | 1.06 mg | 1.41 mg |
Vitaminium B6 | 0.178 mg | 0.311 mg |
Vitaminium B9 (Folic acid) | 0.181 mg | 0.028 mg |
Vitaminium C | 1.5 mg | 9.6 mg |
Vitaminium E | 0.11 mg | 0.04 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
A Closer Look at Lentils and Potatoes: A Nutritional Perspective
Both lentils and potatoes have been staples in diets around the world for centuries, offering a wealth of nutrients and benefits. Whether you're considering a hearty baked potato or a comforting bowl of cooked lentils, understanding the nutritional nuances of these foods can help you make informed dietary choices. Let's dive into an engaging comparison of lentils and potatoes, focusing not just on their nutritional content but also on their versatility and role in a balanced diet.
From the Ground Up: Lentils and Potatoes Unearthed
Lentils, belonging to the legume family, are tiny powerhouses of nutrition, known for their high protein and fiber content. They're incredibly versatile, serving as the base for everything from soups and stews to salads and side dishes. On the other hand, potatoes, whether baked or cooked, are a comforting staple that can be found in a variety of culinary traditions around the globe. They offer a good source of vitamins, particularly vitamin C, and are known for their carbohydrate content, which provides essential energy.
Nutritional Face-Off: Comparing the Stats
When it comes to calories, lentils contain approximately 116 calories per 100 grams, while potatoes (baked or cooked) stand at about 93 calories for the same serving size. This makes both options suitable for those monitoring their calorie intake, with potatoes being slightly lower in calories.
- Carbohydrates and Fiber: With 20.13 grams of carbohydrates and an impressive 7.9 grams of fiber, lentils are a fantastic choice for those looking to increase their fiber intake. Potatoes, while similar in carbohydrates (21.15 grams), offer significantly less fiber at 2.2 grams.
- Protein Power: Lentils are a clear winner in the protein department, boasting 9.02 grams compared to the 2.5 grams found in potatoes. This makes lentils an excellent choice for vegetarians and vegans seeking plant-based protein sources.
- Minerals and Vitamins: Lentils are rich in iron and magnesium, offering 3.33 mg and 36 mg respectively, while potatoes provide a higher amount of potassium (535 mg). Both foods are low in sodium and cholesterol-free, supporting heart health.
It's also worth noting the vitamin content; potatoes offer a higher vitamin C content (9.6 mg), which is essential for immune function, whereas lentils provide a modest 1.5 mg. However, lentils contain more B vitamins, which are crucial for energy metabolism.
What's Best for Your Plate?
Ultimately, the choice between lentils and potatoes depends on your nutritional needs and personal preferences. For those seeking higher protein and fiber, lentils are an unbeatable choice. However, for individuals looking for a comforting, versatile side that provides a good energy source, potatoes are a fantastic option.
Both lentils and potatoes offer unique nutritional profiles and health benefits, making them valuable additions to a balanced diet. By incorporating a variety of foods, including both of these nutrient-dense options, you can enjoy a wide range of vitamins, minerals, and other beneficial compounds that support overall health.
Remember, when it comes to nutrition, variety is key. Enjoying both lentils and potatoes in your diet can provide a broad spectrum of nutrients and flavors, contributing to a healthy, balanced lifestyle.
Lentil 100g
116kcalCalories source
- 67% CARBS.
- 30% PROTEIN
- 3% FAT
Potato (baked or cooked) 100g
93kcalCalories source
- 88% CARBS
- 10% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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