Lentils vs. Russet Potato
Nutrition comparison of Cooked Lentils and Russet Potato
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:
- Both russet potato and lentils are high in potassium.
- Lentil has more thiamin, riboflavin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: 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)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Russet Potato | |
|---|---|---|
| Protein | 30% | 10% |
| Carbohydrates | 67% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
Russet potato and lentils contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
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.
potassium
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.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lentils or Russet Potato .
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% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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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 | |||
FAQ
Does russet potato or lentils contain more calories in 100 grams?Lentil is high in calories and russet potato has 30% less calories than lentil - russet potato has 79 calories in 100g and lentil has 116 calories.
Does russet potato or lentils have more carbohydrates?
By weight, russet potato and lentils contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does russet potato or lentils contain more iron?
Lentil is an abundant source of iron and it has 290% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and lentil has 3.3mg of iron.
Does russet potato or lentils contain more potassium?
Both russet potato and lentils are high in potassium. Russet potato has 10% more potassium than lentil - russet potato has 417mg of potassium in 100 grams and lentil has 369mg of potassium.