Side-by-Side Comparison

Lentils (Cooked / Boiled) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

legumes

Lentils (Cooked / Boiled)

116Calories

9.0Protein

7.9Fiber

1.5Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-22%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 116 kcal, 26 kcal less).

Higher Protein

+349%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 9.0 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+7.0 g, +349%).

Higher Dietary Fiber

+139%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+4.6 g, +139%).

Higher Vitamin C

+1207%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+18.1 mg, +1207%).

Comparing per 100 g standard edible portion.

Nutrient

Lentils (Cooked / Boiled)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

116 kcal6% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Lentils (Cooked / Boiled) provides 116 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+26 kcal, +29%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

9.0 g18% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Lentils (Cooked / Boiled) provides 9.0 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+7.0 g, +349%).

CarbohydratesSimilar

Lentils (Cooked / Boiled)

20.1 g7% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (20.1 g).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.9 g28% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+4.6 g, +139%).

Total FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.38 g

Sweet Potato (Baked/Cooked)

0.15 g

Lentils (Cooked / Boiled) provides 0.38 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.23 g, +153%).

Total SugarsSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.8 g4% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 1.8 g in Lentils (Cooked / Boiled) (+4.7 g, +260%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.5 mg2% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+18.1 mg, +1207%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+0.60 mg, +545%).

Vitamin KSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.7 µg1% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.3 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+0.6 µg, +35%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

181 µg45% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Lentils (Cooked / Boiled) provides 181 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+175 µg, +2917%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.17 mg14% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.07 mg6% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+0.43 mg, +40%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.64 mg13% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.64 mg in Lentils (Cooked / Boiled) (+0.25 mg, +39%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.18 mg10% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.18 mg in Lentils (Cooked / Boiled) (+0.11 mg, +61%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

2.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+34.0 mg, +1700%).

PotassiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

369 mg8% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 369 mg in Lentils (Cooked / Boiled) (+106 mg, +29%).

CalciumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

19.0 mg1% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+19.0 mg, +100%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg19% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+2.6 mg, +383%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

36.0 mg9% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Lentils (Cooked / Boiled) provides 36.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+9.0 mg, +33%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

180 mg14% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Lentils (Cooked / Boiled) provides 180 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+126 mg, +233%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg12% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.95 mg, +297%).

Lipids1 nutrients

Saturated FatSimilar

Lentils (Cooked / Boiled)

0.05 g

Sweet Potato (Baked/Cooked)

0.05 g

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

Lentils (Cooked / Boiled)198 g (1 cup cooked (198 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

230 kcal11% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Lentils (Cooked / Boiled) provides 230 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+127 kcal, +124%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.9 g36% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+15.6 g, +679%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

39.9 g14% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Lentils (Cooked / Boiled) provides 39.9 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+16.2 g, +69%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

15.6 g56% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+11.9 g, +316%).

Total FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.75 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Lentils (Cooked / Boiled) provides 0.75 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.58 g, +340%).

Total SugarsSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

3.6 g7% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 3.6 g in Lentils (Cooked / Boiled) (+3.8 g, +107%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

3.0 mg3% DV

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 3.0 mg in Lentils (Cooked / Boiled) (+19.4 mg, +652%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.22 mg1% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.59 mg, +272%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.4 µg3% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Lentils (Cooked / Boiled) provides 3.4 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+0.7 µg, +28%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

358 µg90% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Lentils (Cooked / Boiled) provides 358 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+352 µg, +5139%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.33 mg28% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.21 mg, +174%).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.14 mg11% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.1 mg13% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 1.7 mg in Sweet Potato (Baked/Cooked) (+0.40 mg, +24%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg25% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 1.0 mg in Sweet Potato (Baked/Cooked) (+0.26 mg, +25%).

Vitamin B6Similar

Lentils (Cooked / Boiled)

0.35 mg21% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b6 (0.35 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

4.0 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+37.1 mg, +936%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

731 mg16% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Lentils (Cooked / Boiled) provides 731 mg vs 542 mg in Sweet Potato (Baked/Cooked) (+189 mg, +35%).

CalciumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

37.6 mg3% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 37.6 mg in Lentils (Cooked / Boiled) (+5.7 mg, +15%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.6 mg37% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+5.8 mg, +738%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

71.3 mg17% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Lentils (Cooked / Boiled) provides 71.3 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+40.5 mg, +132%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

356 mg29% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Lentils (Cooked / Boiled) provides 356 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+295 mg, +479%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.5 mg23% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+2.1 mg, +589%).

Lipids1 nutrients

Saturated FatSimilar

Lentils (Cooked / Boiled)

0.10 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.10 g).

Nutrient

Lentils (Cooked / Boiled)Amount per 100 kcal (86 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.8 g16% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Lentils (Cooked / Boiled) provides 7.8 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+5.5 g, +248%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

17.3 g6% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 17.3 g in Lentils (Cooked / Boiled) (+5.7 g, +33%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.8 g24% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Lentils (Cooked / Boiled) provides 6.8 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+3.1 g, +85%).

Total FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.33 g

Sweet Potato (Baked/Cooked)

0.17 g

Lentils (Cooked / Boiled) provides 0.33 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.16 g, +96%).

Total SugarsSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.5 g3% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 1.5 g in Lentils (Cooked / Boiled) (+5.6 g, +365%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.3 mg1% DV

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+20.5 mg, +1587%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.09 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+0.69 mg, +733%).

Vitamin KSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.5 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+1.1 µg, +75%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

156 µg39% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Lentils (Cooked / Boiled) provides 156 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+149 µg, +2237%).

Thiamin (Vitamin B1)Similar

Lentils (Cooked / Boiled)

0.15 mg12% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.15 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.91 mg6% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.91 mg in Lentils (Cooked / Boiled) (+0.74 mg, +81%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.55 mg11% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.55 mg in Lentils (Cooked / Boiled) (+0.43 mg, +79%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.15 mg9% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.16 mg, +107%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.7 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+38.2 mg, +2223%).

PotassiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

317 mg7% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 317 mg in Lentils (Cooked / Boiled) (+210 mg, +66%).

CalciumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

16.3 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+25.8 mg, +158%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.9 mg16% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Lentils (Cooked / Boiled) provides 2.9 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+2.1 mg, +274%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

31.0 mg7% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Lentils (Cooked / Boiled) provides 31.0 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+0.99 mg, +3%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

155 mg12% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Lentils (Cooked / Boiled) provides 155 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+94.9 mg, +158%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.1 mg10% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.74 mg, +207%).

Lipids1 nutrients

Saturated FatSimilar

Lentils (Cooked / Boiled)

0.05 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

Lentils (Cooked / Boiled)Normalized to 300 kcal (259 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

23.4 g47% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Lentils (Cooked / Boiled) provides 23.4 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+16.7 g, +249%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

52.1 g19% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 52.1 g in Lentils (Cooked / Boiled) (+16.8 g, +32%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.5 g73% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Lentils (Cooked / Boiled) provides 20.5 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+9.5 g, +86%).

Total FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.98 g1% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Lentils (Cooked / Boiled) provides 0.98 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+0.48 g, +97%).

Total SugarsSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

4.7 g9% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 4.7 g in Lentils (Cooked / Boiled) (+16.9 g, +363%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

3.9 mg4% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 3.9 mg in Lentils (Cooked / Boiled) (+61.4 mg, +1580%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.28 mg2% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+2.1 mg, +730%).

Vitamin KSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

4.4 µg4% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+3.3 µg, +74%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

469 µg117% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Lentils (Cooked / Boiled) provides 469 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+449 µg, +2246%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.44 mg36% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.08 mg, +23%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.19 mg15% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+0.16 mg, +87%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

2.7 mg17% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 2.7 mg in Lentils (Cooked / Boiled) (+2.2 mg, +80%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

1.7 mg33% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+1.3 mg, +78%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

0.46 mg27% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.46 mg in Lentils (Cooked / Boiled) (+0.49 mg, +107%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

5.2 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+115 mg, +2214%).

PotassiumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

956 mg20% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 956 mg in Lentils (Cooked / Boiled) (+626 mg, +66%).

CalciumSweet Potato (Baked/Cooked) higher

Lentils (Cooked / Boiled)

49.2 mg4% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+77.3 mg, +157%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

8.6 mg48% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Lentils (Cooked / Boiled) provides 8.6 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+6.3 mg, +275%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

93.2 mg22% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Lentils (Cooked / Boiled) provides 93.2 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+3.3 mg, +4%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

466 mg37% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Lentils (Cooked / Boiled) provides 466 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+286 mg, +159%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg30% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+2.2 mg, +209%).

Lipids1 nutrients

Saturated FatSimilar

Lentils (Cooked / Boiled)

0.14 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Both Lentils (Cooked / Boiled) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.14 g).

Lentils (Cooked / Boiled) vs Sweet Potato (Baked/Cooked)

Lentils (Cooked / Boiled)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary