Lentil vs. Soybean — In-Depth Nutrition Comparison

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How are lentil and soybeans different?

Lentil is higher in folate; however, soybeans are richer in iron, protein, copper, vitamin B2, vitamin K, manganese, fats, magnesium, and phosphorus.
Daily need coverage for folate for lentil is 32% higher.
Soybeans have a lower glycemic index (14) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

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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

Soybean

Contains more MagnesiumMagnesium	+138.9%
Contains more CalciumCalcium	+436.8%
Contains more PotassiumPotassium	+39.6%
Contains more IronIron	+54.4%
Contains more CopperCopper	+62.2%
Contains more PhosphorusPhosphorus	+36.1%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+66.8%
Contains more SeleniumSelenium	+160.7%

~equal in Zinc ~1.15mg

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

Soybean

Contains more Vitamin B3Vitamin B3	+165.7%
Contains more Vitamin B5Vitamin B5	+256.4%
Contains more FolateFolate	+235.2%

Contains more Vitamin CVitamin C	+13.3%
Contains more Vitamin EVitamin E	+218.2%
Contains more Vitamin B2Vitamin B2	+290.4%
Contains more Vitamin B6Vitamin B6	+31.5%
Contains more Vitamin KVitamin K	+1029.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.155mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.175g	5.064g	33%
Folate	181µg	54µg	32%
Iron	3.33mg	5.14mg	23%
Protein	9.02g	18.21g	18%
Copper	0.251mg	0.407mg	17%
Vitamin B2	0.073mg	0.285mg	16%
Vitamin K	1.7µg	19.2µg	15%
Manganese	0.494mg	0.824mg	14%
Fats	0.38g	8.97g	13%
Magnesium	36mg	86mg	12%
Phosphorus	180mg	245mg	9%
Vitamin B5	0.638mg	0.179mg	9%
Calcium	19mg	102mg	8%
Fiber	7.9g	6g	8%
Selenium	2.8µg	7.3µg	8%
Saturated fat	0.053g	1.297g	6%
Monounsaturated fat	0.064g	1.981g	5%
Carbs	20.13g	8.36g	4%
Potassium	369mg	515mg	4%
Vitamin B3	1.06mg	0.399mg	4%
Vitamin B6	0.178mg	0.234mg	4%
Calories	116kcal	172kcal	3%
Choline	32.7mg	47.5mg	3%
Vitamin E	0.11mg	0.35mg	2%
Zinc	1.27mg	1.15mg	1%
Vitamin B1	0.169mg	0.155mg	1%
Protein per 100 calories	7.8g	11g	N/A
Calories per 10 g protein	129kcal	94kcal	N/A
Weight per 100 calories	86g	58g	N/A
Unsaturated / Saturated Fat ratio	4.5	5.4	N/A
Vitamin C	1.5mg	1.7mg	0%
Net carbs	12.23g	2.36g	N/A
Sugar	1.8g	3g	N/A
Sodium	2mg	1mg	0%
Tryptophan	0.081mg	0.242mg	0%
Threonine	0.323mg	0.723mg	0%
Isoleucine	0.39mg	0.807mg	0%
Leucine	0.654mg	1.355mg	0%
Lysine	0.63mg	1.108mg	0%
Methionine	0.077mg	0.224mg	0%
Phenylalanine	0.445mg	0.869mg	0%
Valine	0.448mg	0.831mg	0%
Histidine	0.254mg	0.449mg	0%