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Lentil vs Soba - In-Depth Nutrition Comparison

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A recap on differences between Lentil and Soba

  • Soba has less Folate, Iron, Copper, Phosphorus, Vitamin B6, Zinc, Potassium, Vitamin B5, Magnesium, and Vitamin B1.
  • Lentil covers your daily Folate needs 44% more than Soba.
  • Soba contains 31 times less Copper than Lentil. Lentil contains 0.251mg of Copper, while Soba contains 0.008mg.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Lentil vs Soba infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
8
:
0
Soba
Contains more Iron +593.8%
Contains more Calcium +375%
Contains more Potassium +954.3%
Contains more Magnesium +300%
Contains more Copper +3037.5%
Contains more Zinc +958.3%
Contains more Phosphorus +620%
Contains less Sodium -96.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +593.8%
Contains more Calcium +375%
Contains more Potassium +954.3%
Contains more Magnesium +300%
Contains more Copper +3037.5%
Contains more Zinc +958.3%
Contains more Phosphorus +620%
Contains less Sodium -96.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
10
:
0
Soba
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +79.8%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B3 +107.8%
Contains more Vitamin B5 +171.5%
Contains more Vitamin B6 +345%
Contains more Folate +2485.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +79.8%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B3 +107.8%
Contains more Vitamin B5 +171.5%
Contains more Vitamin B6 +345%
Contains more Folate +2485.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
6
Soba
Mineral Summary Score
48
Lentil
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
30%
Soba
Carbohydrates
20%
Lentil
21%
Soba
Fats
2%
Lentil
0%
Soba

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lentil Soba Opinion
Calories 116 99 Lentil
Protein 9.02 5.06 Lentil
Fats 0.38 0.1 Lentil
Vitamin C 1.5 0 Lentil
Carbs 20.13 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 0.48 Lentil
Calcium 19 4 Lentil
Potassium 369 35 Lentil
Magnesium 36 9 Lentil
Sugar 1.8 Soba
Fiber 7.9 Lentil
Copper 0.251 0.008 Lentil
Zinc 1.27 0.12 Lentil
Starch
Phosphorus 180 25 Lentil
Sodium 2 60 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.094 Lentil
Vitamin B2 0.073 0.026 Lentil
Vitamin B3 1.06 0.51 Lentil
Vitamin B5 0.638 0.235 Lentil
Vitamin B6 0.178 0.04 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 181 7 Lentil
Trans Fat 0 Soba
Saturated Fat 0.053 0.019 Soba
Monounsaturated Fat 0.064 0.026 Lentil
Polyunsaturated fat 0.175 0.031 Lentil
Tryptophan 0.081 0.072 Lentil
Threonine 0.323 0.177 Lentil
Isoleucine 0.39 0.195 Lentil
Leucine 0.654 0.33 Lentil
Lysine 0.63 0.214 Lentil
Methionine 0.077 0.072 Lentil
Phenylalanine 0.445 0.217 Lentil
Valine 0.448 0.249 Lentil
Histidine 0.254 0.119 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.