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  6. Lentil vs. Soy yogurt

Lentil vs. Soy yogurt — In-Depth Nutrition Comparison

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Important differences between lentil and soy yogurt

  • Lentil has more fiber and protein; however, soy yogurt is richer in vitamin C, calcium, and vitamin D*.
  • Lentil's daily need coverage for fiber is 30% more.
  • Lentil contains 3 times more protein than soy yogurt. Lentil contains 9.02g of protein, while soy yogurt contains 2.64g.
  • Lentil contains less sugar.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt.

Infographic

Lentil vs Soy yogurt infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Lentil
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +594.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Lentil
Lentil
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 44% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +780%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lentil Soy yogurt DV% diff.
Folate 181µg 45%
Iron 3.33mg 42%
Fiber 7.9g 0.4g 30%
Copper 0.251mg 28%
Phosphorus 180mg 26%
Manganese 0.494mg 21%
Vitamin B1 0.169mg 14%
Vitamin B6 0.178mg 14%
Protein 9.02g 2.64g 13%
Vitamin C 1.5mg 13.2mg 13%
Vitamin B5 0.638mg 13%
Zinc 1.27mg 12%
Calcium 19mg 132mg 11%
Potassium 369mg 11%
Magnesium 36mg 9%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B3 1.06mg 7%
Vitamin B2 0.073mg 6%
Choline 32.7mg 6%
Selenium 2.8µg 5%
Calories 116kcal 66kcal 3%
Carbs 20.13g 9.69g 3%
Fats 0.38g 1.76g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.053g 0.22g 1%
Polyunsaturated fat 0.175g 1%
Protein per 100 calories 7.8g 4g N/A
Calories per 10 g protein 129kcal 250kcal N/A
Weight per 100 calories 86g 152g N/A
Net carbs 12.23g 9.29g N/A
Sugar 1.8g 5.29g N/A
Sodium 2mg 13mg 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +241.7%
Contains more CarbsCarbs +107.7%
Contains more FatsFats +363.2%
Contains more WaterWater +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.