Lentil vs. Soybean — In-Depth Nutrition Comparison
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How are lentil and soybeans different?
- Lentil is higher in folate and vitamin B5; however, soybeans are richer in iron, copper, vitamin B2, vitamin K, manganese, magnesium, phosphorus, and calcium.
- Daily need coverage for folate for lentil is 32% higher.
- Lentil contains 4 times more vitamin B5 than soybeans. While lentil contains 0.638mg of vitamin B5, soybeans contain only 0.179mg.
- 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
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 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% |
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 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% |
| Contains more CholineCholine | +45.3% |
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% |
| Vitamin B5 | 0.638mg | 0.179mg | 9% |
| Phosphorus | 180mg | 245mg | 9% |
| Calcium | 19mg | 102mg | 8% |
| Selenium | 2.8µg | 7.3µg | 8% |
| Fiber | 7.9g | 6g | 8% |
| Saturated fat | 0.053g | 1.297g | 6% |
| Monounsaturated fat | 0.064g | 1.981g | 5% |
| Vitamin B3 | 1.06mg | 0.399mg | 4% |
| Vitamin B6 | 0.178mg | 0.234mg | 4% |
| Potassium | 369mg | 515mg | 4% |
| Carbs | 20.13g | 8.36g | 4% |
| Choline | 32.7mg | 47.5mg | 3% |
| Calories | 116kcal | 172kcal | 3% |
| Vitamin E | 0.11mg | 0.35mg | 2% |
| Vitamin B1 | 0.169mg | 0.155mg | 1% |
| Zinc | 1.27mg | 1.15mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +140.8% |
| Contains more WaterWater | +11.3% |
| Contains more ProteinProtein | +101.9% |
| Contains more FatsFats | +2260.5% |
| Contains more OtherOther | +130.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +2995.3% |
| Contains more Poly. FatPolyunsaturated fat | +2793.7% |
