Sweet Potato vs Lentil: Calories & Nutrition Showdown


Sweet potato vs Lentil
Nutrition Facts
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Sweet Potato vs Lentil 100g Compare
per 100g | Sweet potato | Lentil |
---|---|---|
Calories | 86 | 116 |
Carbohydrates | 20.12 g | 20.13 g |
Fat | 0.05 g | 0.38 g |
Dietary fiber | 3 g | 7.9 g |
Protein | 1.57 g | 9.02 g |
Water | 77.28 g | 69.64 g |
Calcium | 30 mg | 19 mg |
Iron | 0.61 mg | 3.33 mg |
Magnessium | 25 mg | 36 mg |
Potassium | 337 mg | 369 mg |
Sodium | 55 mg | 2 mg |
Vitaminium A | 14187 µg | 8 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.169 mg |
Vitaminium B2 (riboflavin) | 0.061 mg | 0.073 mg |
Vitaminium B3 (Niacin) | 0.557 mg | 1.06 mg |
Vitaminium B6 | 0.209 mg | 0.178 mg |
Vitaminium B9 (Folic acid) | 0.011 mg | 0.181 mg |
Vitaminium C | 2.4 mg | 1.5 mg |
Vitaminium E | 0.26 mg | 0.11 mg |
Vitaminium K | 0.002 µg | 0.002 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
86kcalCalories source
- 92% CARBS.
- 7% PROTEIN
- 1% FAT
Lentil 100g
116kcalCalories source
- 67% CARBS
- 30% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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