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.

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

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.

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%