Sweet Potato vs Lentil: Calories & Nutrition Showdown



Sweet potato - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Sweet potato vs Lentil
Nutrition Facts

Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
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.

Sweet Potato vs Lentil 100g Compare


per 100gSweet potatoLentil
Calories86 116
Carbohydrates20.12 g20.13 g
Fat0.05 g0.38 g
Dietary fiber3 g7.9 g
Protein1.57 g9.02 g
Water77.28 g69.64 g
Calcium30 mg19 mg
Iron0.61 mg3.33 mg
Magnessium25 mg36 mg
Potassium337 mg369 mg
Sodium55 mg2 mg
Vitaminium A14187 µg8 µg
Vitaminium B1 (Thiamine)0.078 mg0.169 mg
Vitaminium B2 (riboflavin)0.061 mg0.073 mg
Vitaminium B3 (Niacin)0.557 mg1.06 mg
Vitaminium B60.209 mg0.178 mg
Vitaminium B9 (Folic acid)0.011 mg0.181 mg
Vitaminium C2.4 mg1.5 mg
Vitaminium E0.26 mg0.11 mg
Vitaminium K0.002 µg0.002 µg

Discovering the Nutritional Gems: Sweet Potato and Lentil

Sweet potatoes and lentils, both nutritional powerhouses, have long been part of diets around the globe. Rich in history and versatility, these foods offer more than just health benefits; they bring a wealth of flavor and culinary possibilities to the table. From the vibrant orange hue of sweet potatoes signaling their beta-carotene abundance to the earthy, hearty texture of lentils, there's much to appreciate and compare. Whether you're a fitness enthusiast, a health-conscious individual, or simply someone who loves to explore different foods, understanding the nutritional nuances of sweet potatoes versus lentils can guide you towards making informed dietary choices.

Caloric Content and Macronutrients: A Close Look

When it comes to calories, sweet potatoes, with 86 calories per 100 grams, are slightly less calorific than lentils, which have 116 calories for the same weight. This makes sweet potatoes a slightly better option for those on a calorie-restricted diet. However, the story doesn't end here. Both foods offer a rich array of macronutrients. With 20.12 grams of carbohydrates in sweet potatoes and 20.13 grams in lentils, they are virtually identical in this regard, providing a good source of energy.

Fiber is another crucial factor, with lentils leading at 7.9 grams compared to sweet potatoes' 3 grams. This high fiber content in lentils supports digestive health and can aid in maintaining a healthy weight. Protein is where lentils truly shine, offering 9.02 grams compared to the modest 1.6 grams found in sweet potatoes, making lentils an excellent choice for muscle repair and growth.

Micronutrients: The Hidden Health Heroes

Beyond macronutrients, the battle of sweet potato versus lentil reveals a treasure trove of vitamins and minerals. Sweet potatoes are an outstanding source of vitamin A, with 14,187 IU, dwarfing the negligible amount found in lentils. This makes them an excellent choice for eye health, skin health, and immune function.

On the other hand, lentils boast higher levels of iron and magnesium, essential for oxygen transport in the blood and muscle function, respectively. They also edge out sweet potatoes in potassium, which is vital for heart health and blood pressure regulation.

Which One to Choose?

The choice between sweet potatoes and lentils may come down to your specific nutritional needs and taste preferences. If you're looking for a low-calorie option rich in beta-carotene and vitamins, sweet potatoes are your go-to. Meanwhile, for those in need of a protein and fiber boost, lentils are unmatched. However, the real magic happens when these two are combined in meals, offering a balanced and synergistic nutritional profile that caters to a wide range of dietary requirements.

Ultimately, both sweet potatoes and lentils are invaluable additions to a healthy diet. Their unique nutritional profiles complement each other, making them a dynamic duo in the world of wholesome eating. By integrating both into your diet, you can enjoy the full spectrum of their health benefits, along with the rich, satisfying flavors they bring to your meals.

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS.
  • 7% 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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