Lentil vs. Soy sauce — In-Depth Nutrition Comparison
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Summary of differences between lentil and soy sauce
- Lentil has more folate, fiber, iron, copper, and vitamin B1, while soy sauce has more manganese, magnesium, vitamin B3, and vitamin B2.
- Soy sauce covers your daily need for sodium, 239% more than lentil.
- Lentil contains 13 times more folate than soy sauce. While lentil contains 181µg of folate, soy sauce contains only 14µg.
- The amount of sodium in lentil is lower.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of lentil is 29.
These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Soy sauce made from soy and wheat (shoyu).
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +129.7% |
| Contains more CopperCopper | +483.7% |
| Contains more ZincZinc | +46% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +460% |
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more CalciumCalcium | +73.7% |
| Contains more PotassiumPotassium | +17.9% |
| Contains more ManganeseManganese | +106.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +412.1% |
| Contains more Vitamin B5Vitamin B5 | +114.8% |
| Contains more Vitamin B6Vitamin B6 | +20.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1192.9% |
| Contains more CholineCholine | +78.7% |
| Contains more Vitamin B2Vitamin B2 | +126% |
| Contains more Vitamin B3Vitamin B3 | +107.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 5493mg | 239% |
| Folate | 181µg | 14µg | 42% |
| Fiber | 7.9g | 0.8g | 28% |
| Iron | 3.33mg | 1.45mg | 24% |
| Copper | 0.251mg | 0.043mg | 23% |
| Manganese | 0.494mg | 1.018mg | 23% |
| Vitamin B1 | 0.169mg | 0.033mg | 11% |
| Magnesium | 36mg | 74mg | 9% |
| Vitamin B5 | 0.638mg | 0.297mg | 7% |
| Vitamin B3 | 1.06mg | 2.196mg | 7% |
| Vitamin B2 | 0.073mg | 0.165mg | 7% |
| Carbs | 20.13g | 4.93g | 5% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Zinc | 1.27mg | 0.87mg | 4% |
| Choline | 32.7mg | 18.3mg | 3% |
| Calories | 116kcal | 53kcal | 3% |
| Protein | 9.02g | 8.14g | 2% |
| Potassium | 369mg | 435mg | 2% |
| Vitamin B6 | 0.178mg | 0.148mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Phosphorus | 180mg | 166mg | 2% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Polyunsaturated fat | 0.175g | 0.263g | 1% |
| Calcium | 19mg | 33mg | 1% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Fats | 0.38g | 0.57g | 0% |
| Net carbs | 12.23g | 4.13g | N/A |
| Sugar | 1.8g | 0.4g | N/A |
| Saturated fat | 0.053g | 0.073g | 0% |
| Monounsaturated fat | 0.064g | 0.088g | 0% |
| Tryptophan | 0.081mg | 0.096mg | 0% |
| Threonine | 0.323mg | 0.271mg | 0% |
| Isoleucine | 0.39mg | 0.318mg | 0% |
| Leucine | 0.654mg | 0.537mg | 0% |
| Lysine | 0.63mg | 0.381mg | 0% |
| Methionine | 0.077mg | 0.097mg | 0% |
| Phenylalanine | 0.445mg | 0.353mg | 0% |
| Valine | 0.448mg | 0.332mg | 0% |
| Histidine | 0.254mg | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +308.3% |
| Contains more FatsFats | +50% |
| Contains more OtherOther | +1732.5% |
~equal in
Protein
~8.14g
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.4% |
| Contains more Mono. FatMonounsaturated fat | +37.5% |
| Contains more Poly. FatPolyunsaturated fat | +50.3% |
