Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and russet potato:
Lentil is high in calories and russet potato has 32% less calories than lentil - russet potato has 79 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much lighter in carbs and similar to russet potato for fat. Lentils has a macronutrient ratio of 30:67:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Lentils | Russet Potato | |
---|---|---|
Protein | 30% | 11% |
Carbohydrates | 67% | 89% |
Fat | 3% | 1% |
Alcohol | ~ | ~ |
Russet potato and lentils contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
Lentil is an excellent source of dietary fiber and it has 508% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
Russet potato and lentils contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and lentil has 1.8g of sugar.
Lentil is a great source of protein and it has 321% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and lentil has 9g of protein.
Both russet potato and lentils are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Russet potato has 280% more Vitamin C than lentil - russet potato has 5.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Lentils and russet potato contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Russet potato and lentils contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Russet potato and lentils contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
Lentil has more thiamin, riboflavin, pantothenic acid and folate. Both lentils and russet potato contain significant amounts of niacin and Vitamin B6.
Lentils | Russet Potato | |
---|---|---|
Thiamin | 0.169 MG | 0.082 MG |
Riboflavin | 0.073 MG | 0.033 MG |
Niacin | 1.06 MG | 1.035 MG |
Pantothenic acid | 0.638 MG | 0.301 MG |
Vitamin B6 | 0.178 MG | 0.345 MG |
Folate | 181 UG | 14 UG |
Russet potato and lentils contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and lentil has 19mg of calcium.
Lentil is an excellent source of iron and it has 287% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and lentil has 3.3mg of iron.
Both russet potato and lentils are high in potassium. Russet potato has 13% more potassium than lentil - russet potato has 417mg of potassium per 100 grams and lentil has 369mg of potassium.
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than russet potato per 100 grams.
Lentils | Russet Potato | |
---|---|---|
alpha linoleic acid | 0.037 G | 0.01 G |
Total | 0.037 G | 0.01 G |
Comparing omega-6 fatty acids, lentil has more linoleic acid than russet potato per 100 grams.
Lentils | Russet Potato | |
---|---|---|
linoleic acid | 0.137 G | 0.032 G |
Total | 0.137 G | 0.032 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Lentils g
()
|
Daily Values (%) |
Russet Potato g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||