Potato vs Lentil: Calories & Nutrition Showdown



Potato - calories, kcal, weight, nutrition
Potato - calories, kcal, weight, nutrition

Potato vs Lentil
Nutrition Facts

Potato
Serving size:
  change
one potato (90g)cup, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Lentil
Serving size:
  change
handful (35g)tablespoon (15g)glass (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Potato vs Lentil 100g Compare


per 100gPotatoLentil
Calories77 116
Carbohydrates17.49 g20.13 g
Fat0.09 g0.38 g
Dietary fiber2.1 g7.9 g
Protein2.05 g9.02 g
Water79.25 g69.64 g
Calcium12 mg19 mg
Iron0.81 mg3.33 mg
Magnessium23 mg36 mg
Potassium425 mg369 mg
Sodium6 mg2 mg
Vitaminium A2 µg8 µg
Vitaminium B1 (Thiamine)0.081 mg0.169 mg
Vitaminium B2 (riboflavin)0.032 mg0.073 mg
Vitaminium B3 (Niacin)1.061 mg1.06 mg
Vitaminium B60.298 mg0.178 mg
Vitaminium B9 (Folic acid)0.015 mg0.181 mg
Vitaminium C19.7 mg1.5 mg
Vitaminium E0.01 mg0.11 mg
Vitaminium K0.002 µg0.002 µg
When it comes to choosing between potatoes and lentils, you might think the decision boils down to preference. However, diving into the fascinating world of these two staples reveals a treasure trove of nutritional benefits that could sway your choice depending on your dietary goals. Both have been cultivated for thousands of years, providing essential nutrients to generations across the globe. But how do they really compare when it comes to their nutritional content? ### A Brief History of Potatoes and Lentils **Potatoes**, native to the Americas, were brought to Europe in the 16th century and have since become a staple food around the world. They're incredibly versatile, featuring in dishes from creamy mashed potatoes to crispy fries. **Lentils**, on the other hand, are one of the oldest known sources of food, dating back over 9,000 years in the Middle East. They are a staple in diets across the globe, particularly in South Asian cuisines, where they're used in dishes like dal. ### Nutritional Breakdown When we pit potatoes against lentils, the differences in their nutritional profiles become quite evident. Here's a closer look: - **Calories**: Potatoes are lower in calories, with 77 calories per 100 grams, compared to lentils, which have 116 calories. This makes potatoes a slightly better option for those watching their calorie intake. - **Carbohydrates and Fiber**: Lentils lead with 20.13 grams of carbs and a high fiber content of 7.9 grams, compared to potatoes' 17.49 grams of carbs and 2.1 grams of fiber. The high fiber in lentils is beneficial for digestive health and can help you feel fuller longer. - **Protein**: Lentils are a clear winner in this category, offering 9.02 grams of protein per 100 grams, which is more than four times the protein in potatoes. This makes lentils an excellent choice for vegetarians and vegans looking to boost their protein intake. - **Vitamins and Minerals**: Both potatoes and lentils are rich in various nutrients. Potatoes offer more vitamin C and B6, while lentils are superior in terms of iron, magnesium, and zinc. Both are excellent sources of nutrients, but lentils have an edge in terms of overall mineral content. ### Making the Right Choice for Your Diet Choosing between potatoes and lentils depends on your nutritional needs and dietary preferences. If you're looking for a low-calorie option that's rich in vitamins, particularly vitamin C, potatoes are a great choice. On the other hand, if you're seeking to increase your protein and fiber intake, lentils are the way to go. ### Conclusion Both potatoes and lentils have their unique place in a balanced diet. Whether you're leaning towards the comforting texture of potatoes or the protein-packed goodness of lentils, incorporating these foods into your meals can contribute to a healthy, well-rounded diet. So next time you're planning your meals, consider the nutritional benefits of each and choose accordingly.

Potato 100g

77kcal

Calories source

  • 89% CARBS.
  • 10% PROTEIN
  • 1% FAT

Lentil 100g

116kcal

Calories source

  • 67% CARBS
  • 30% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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