Nutrition Comparison Tool
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Baked Sweet Potatoes
×
Baked Potatoes with Skin (Peel)
×
Boiled Potatoes
×
Cooked Lentils (Boiled) (Mature Seeds)
×
Cooked Green Peas (Boiled, Drained)
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 5% DV 90 calories
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 5% DV 92 calories
  • Boiled Potatoes 100 grams (x1) 4% DV 87 calories
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 6% DV 116 calories
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 4% DV 84 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0.15g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 0% DV 0.15g
  • Boiled Potatoes 100 grams (x1) 0% DV 0.1g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0.38g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 0% DV 0.22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 8% DV 20.7g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 8% DV 21.1g
  • Boiled Potatoes 100 grams (x1) 7% DV 20.1g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 7% DV 20.1g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 6% DV 15.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 4% DV 2g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 4% DV 2.1g
  • Boiled Potatoes 100 grams (x1) 4% DV 1.9g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 18% DV 9g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 11% DV 5.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0mg
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 0% DV 0mg
  • Boiled Potatoes 100 grams (x1) 0% DV 0mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0mg
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0.05g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 0% DV 0.04g
  • Boiled Potatoes 100 grams (x1) 0% DV 0.03g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 0% DV 0.05g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 0% DV 0.04g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 12% DV 3.3g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 8% DV 2.1g
  • Boiled Potatoes 100 grams (x1) 6% DV 1.8g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 28% DV 7.9g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 20% DV 5.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 13% DV 6.5g
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 3% DV 1.5g
  • Boiled Potatoes 100 grams (x1) 2% DV 0.91g
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 4% DV 1.8g
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 12% DV 5.9g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 4% DV 0.69mg
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 4% DV 0.64mg
  • Boiled Potatoes 100 grams (x1) 2% DV 0.31mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 19% DV 3.3mg
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 9% DV 1.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 3% DV 38mg
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 1% DV 10mg
  • Boiled Potatoes 100 grams (x1) 0% DV 5mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 1% DV 19mg
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 2% DV 27mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 100 grams (x1) 10% DV 475mg
  • Baked Potatoes with Skin (Peel) 100 grams (x1) 12% DV 544mg
  • Boiled Potatoes 100 grams (x1) 8% DV 379mg
  • Cooked Lentils (Boiled) (Mature Seeds) 100 grams (x1) 8% DV 369mg
  • Cooked Green Peas (Boiled, Drained) 100 grams (x1) 6% DV 271mg
Comparison Table

Table Legend

  1. Baked Sweet Potatoes
  2. Baked Potatoes with Skin (Peel)
  3. Boiled Potatoes
  4. Cooked Lentils (Boiled) (Mature Seeds)
  5. Cooked Green Peas (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Calories
(%DV)		 90
(5%)		 92
(5%)		 87
(4%)		 116
(6%)		 84
(4%)
Fat (g)
(%DV)		 0.15
(0%)		 0.15
(0%)		 0.1
(0%)		 0.38
(0%)		 0.22
(0%)
Protein (g)
(%DV)		 2
(4%)		 2.1
(4%)		 1.9
(4%)		 9
(18%)		 5.4
(11%)
Carbohydrate (g)
(%DV)		 20.7
(8%)		 21.1
(8%)		 20.1
(7%)		 20.1
(7%)		 15.6
(6%)
Sugars (g)
(%DV)		 6.5
(13%)		 1.5
(3%)		 0.91
(2%)		 1.8
(4%)		 5.9
(12%)
Fiber (g)
(%DV)		 3.3
(12%)		 2.1
(8%)		 1.8
(6%)		 7.9
(28%)		 5.5
(20%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.05
(0%)		 0.04
(0%)		 0.03
(0%)		 0.05
(0%)		 0.04
(0%)
Net-Carbs (g) 17.4
19
18.3
12.2
10.1
Trans Fatty Acids (g) 0
0
0
0
0
  Minerals
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Calcium (mg)
(%DV)		 38
(3%)		 10
(1%)		 5
(0%)		 19
(1%)		 27
(2%)
Iron, Fe (mg)
(%DV)		 0.69
(4%)		 0.64
(4%)		 0.31
(2%)		 3.3
(19%)		 1.5
(9%)
Potassium, K (mg)
(%DV)		 475
(10%)		 544
(12%)		 379
(8%)		 369
(8%)		 271
(6%)
Magnesium (mg)
(%DV)		 27
(6%)		 27
(6%)		 22
(5%)		 36
(9%)		 39
(9%)
Phosphorus, P (mg)
(%DV)		 54
(4%)		 75
(6%)		 44
(4%)		 180
(14%)		 117
(9%)
Sodium (mg)
(%DV)		 36
(2%)		 7
(0%)		 4
(0%)		 2
(0%)		 3
(0%)
Zinc, Zn (mg)
(%DV)		 0.32
(3%)		 0.35
(3%)		 0.3
(3%)		 1.3
(12%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.16
(18%)		 0.13
(14%)		 0.19
(21%)		 0.25
(28%)		 0.17
(19%)
Manganese (mg)
(%DV)		 0.5
(22%)		 0.19
(8%)		 0.14
(6%)		 0.49
(21%)		 0.53
(23%)
Selenium, Se (mcg)
(%DV)		 0.2
(0%)		 0.5
(1%)		 0.3
(1%)		 2.8
(5%)		 1.9
(3%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 49.4
(1%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) 1.5
--
--
--
--
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 961
(107%)		 1
(0%)		 0
(0%)		 0
(0%)		 40
(4%)
Vitamin C (mg)
(%DV)		 19.6
(22%)		 12.6
(14%)		 13
(14%)		 1.5
(2%)		 14.2
(16%)
Thiamin (B1) (mg)
(%DV)		 0.11
(9%)		 0.05
(4%)		 0.11
(9%)		 0.17
(14%)		 0.26
(22%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.04
(3%)		 0.02
(2%)		 0.07
(6%)		 0.15
(11%)
Niacin (B3) (mg)
(%DV)		 1.5
(9%)		 1.5
(10%)		 1.4
(9%)		 1.1
(7%)		 2
(13%)
Vitamin B5 (PA) (mg)
(%DV)		 0.88
(18%)		 0.38
(8%)		 0.52
(10%)		 0.64
(13%)		 0.15
(3%)
Vitamin B6 (mg)
(%DV)		 0.29
(17%)		 0.21
(12%)		 0.3
(18%)		 0.18
(10%)		 0.22
(13%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 6
(2%)		 38
(10%)		 10
(3%)		 181
(45%)		 63
(16%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 6
(2%)		 38
(10%)		 10
(3%)		 181
(45%)		 63
(16%)
Folate DFE (mcg)
(%)		 6
(2%)		 38
(10%)		 10
(3%)		 181
(45%)		 63
(16%)
Choline (mg)
(%DV)		 13.1
(2%)		 14.4
(3%)		 13.5
(2%)		 32.7
(6%)		 29.7
(5%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
0
Carotene, beta (mcg)
(%RDA)		 11509
(107%)		 6
(0%)		 2
(0%)		 5
(0%)		 470
(4%)
Carotene, alpha (mcg)
(%RDA)		 43
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 22
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 19218 10 3 8 801
Lycopene (mcg) 0
0
0
0
0
Lut + Zeaxanthin (mcg) 0
30
10
0
2593
Vitamin E (mg)
(%DV)		 0.71
(5%)		 0.04
(0%)		 0.01
(0%)		 0.11
(1%)		 0.14
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
--
Vitamin D3 (mcg) --
--
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.3
(2%)		 2.7
(2%)		 2.2
(2%)		 1.7
(1%)		 25.9
(22%)
Vitamin K1 (mcg) 0
0
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Water (g) 75.8
75.4
77
69.6
77.9
Ash (g) 1
1
0.92
0.83
0.92
Alcohol (g) 0
0
0
0
0
Caffeine (mg) 0
0
0
0
0
Theobromine (mg) 0
0
0
0
0
PRAL score -8.24
-8.51
-6.1
2.1
-0.14
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 2.3
0.4
0.19
--
5.2
Glucose (Dextrose) (g) 0.57
0.63
0.34
--
0.13
Fructose (g) 0.5
0.36
0.29
--
0.41
Lactose (g) 0
0
0
--
0
Maltose (g) 3.1
0
0
--
0.18
Galactose (g) 0
0
0
--
0
Starch (g) 7.1
18
--
--
--
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Monounsaturated Fats (g) 0.002
0.003
0.002
0.064
0.019
Polyunsaturated Fats (g) 0.092
0.066
0.043
0.175
0.102
Omega 3s (g)
(%AI)		 0.006
(0%)		 0.015
(1%)		 0.01
(1%)		 0.037
(2%)		 0.019
(1%)
Omega 6s (g)
(%AI)		 0.09
(1%)		 0.049
(0%)		 0.032
(0%)		 0.137
(1%)		 0.082
(0%)
Omega 3 to Omega 6 Ratio 0.07
0.31
0.31
0.27
0.23
Omega 6 to Omega 3 Ratio 15
3.27
3.2
3.7
4.32
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
0
0
Caproic (6:0) (g) 0
0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
0
Capric Acid (10:0) (g) 0
0.002
0.001
0
0
Lauric Acid (12:0) (g) 0
0.005
0.003
0
0
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) 0
0.002
0.001
0.001
0
Pentadecanoic Acid (15:0) (g) 0
--
--
--
--
Palmitic Acid (16:0) (g) 0.05
0.025
0.016
0.045
0.035
Margaric Acid (17:0) (g) 0
--
--
--
--
Stearic Acid (18:0) (g) 0.002
0.006
0.004
0.005
0.004
Arachidic Acid (20:0) (g) 0
--
--
--
--
Behenic Acid (22:0) (g) 0
--
--
--
--
Lignoceric Acid (24:0) (g) 0
--
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
--
--
Palmitoleic Acid (16:1) (g) 0
0.002
0.001
0.001
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
--
--
Oleic Acid (18:1) (g) 0.002
0.002
0.001
0.061
0.019
c-Oleic Acid (18:1 cis) (g) --
--
--
--
--
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) 0
0
0
0.002
0
Docosenoic Acid (22:1) (g) 0
0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.09
0.049
0.032
0.137
0.082
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
Octadecatrienoic (undiff) (g) 0.006
0.015
0.01
0.037
0.019
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
--
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
--
t-Monoenoic Fats (g) --
--
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
--
--
--
--
Campesterol (g) --
--
--
--
--
Beta-sitosterol (g) --
--
--
--
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 100 100 100 100 100
Essential  
Histidine (mg)
(%RDI)		 39
(6%)		 35
(5%)		 41
(6%)		 254
(36%)		 105
(15%)
Isoleucine (mg)
(%RDI)		 70
(5%)		 68
(5%)		 76
(5%)		 390
(28%)		 193
(14%)
Leucine (mg)
(%RDI)		 118
(4%)		 100
(4%)		 112
(4%)		 654
(24%)		 320
(12%)
Lysine (mg)
(%RDI)		 84
(4%)		 109
(5%)		 114
(5%)		 630
(30%)		 314
(15%)
Methionine (mg)
(%RDI)		 37
(5%)		 32
(4%)		 30
(4%)		 77
(11%)		 81
(11%)
Phenylalanine (mg)
(%RDI)		 114
(13%)		 83
(9%)		 83
(9%)		 445
(51%)		 198
(23%)
Threonine (mg)
(%RDI)		 107
(10%)		 68
(6%)		 68
(6%)		 323
(31%)		 201
(19%)
Tryptophan (mg)
(%RDI)		 40
(14%)		 21
(8%)		 29
(10%)		 81
(29%)		 37
(13%)
Valine (mg)
(%RDI)		 110
(6%)		 105
(6%)		 105
(6%)		 448
(25%)		 232
(13%)
Conditional  
Arginine (mg) 70
103
86
697
423
Cystine (mg)
(%RDI)		 28
(10%)		 25
(9%)		 24
(8%)		 118
(41%)		 32
(11%)
Glycine (mg) 81
58
56
367
182
Proline (mg) 67
64
67
377
171
Tyrosine (mg)
(%RDI)		 44
(5%)		 49
(6%)		 69
(8%)		 241
(28%)		 112
(13%)
Non-Essential  
Alanine (mg) 99
64
57
377
237
Aspartic acid (mg) 488
490
457
998
490
Betaine (mg) 35
0.2
0.2
--
0.2
Glutamic acid (mg) 198
358
314
1399
733
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) 113
76
81
416
179
Data Source
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Baked Potatoes with Skin (Peel)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Boiled Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Lentils (Boiled) (Mature Seeds)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Green Peas (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.