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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
Infographic link

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 Calcium +375%
Contains more Iron +593.8%
Contains more Magnesium +300%
Contains more Phosphorus +620%
Contains more Potassium +954.3%
Contains less Sodium -96.7%
Contains more Zinc +958.3%
Contains more Copper +3037.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +375%
Contains more Iron +593.8%
Contains more Magnesium +300%
Contains more Phosphorus +620%
Contains more Potassium +954.3%
Contains less Sodium -96.7%
Contains more Zinc +958.3%
Contains more Copper +3037.5%

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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Lentil Soba Opinion
Net carbs 12.23g 21.44g Soba
Protein 9.02g 5.06g Lentil
Fats 0.38g 0.1g Lentil
Carbs 20.13g 21.44g Soba
Calories 116kcal 99kcal Lentil
Starch g g
Fructose g g
Sugar 1.8g g Soba
Fiber 7.9g g Lentil
Calcium 19mg 4mg Lentil
Iron 3.33mg 0.48mg Lentil
Magnesium 36mg 9mg Lentil
Phosphorus 180mg 25mg Lentil
Potassium 369mg 35mg Lentil
Sodium 2mg 60mg Lentil
Zinc 1.27mg 0.12mg Lentil
Copper 0.251mg 0.008mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.094mg Lentil
Vitamin B2 0.073mg 0.026mg Lentil
Vitamin B3 1.06mg 0.51mg Lentil
Vitamin B5 0.638mg 0.235mg Lentil
Vitamin B6 0.178mg 0.04mg Lentil
Folate 181µg 7µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.072mg Lentil
Threonine 0.323mg 0.177mg Lentil
Isoleucine 0.39mg 0.195mg Lentil
Leucine 0.654mg 0.33mg Lentil
Lysine 0.63mg 0.214mg Lentil
Methionine 0.077mg 0.072mg Lentil
Phenylalanine 0.445mg 0.217mg Lentil
Valine 0.448mg 0.249mg Lentil
Histidine 0.254mg 0.119mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.053g 0.019g Soba
Monounsaturated Fat 0.064g 0.026g Lentil
Polyunsaturated fat 0.175g 0.031g Lentil

Which food is preferable for your diet?

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

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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

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)

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.