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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
23%
Minerals Daily Need Coverage Score
46%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 1.244g)
Which food is cheaper?
Lentil is cheaper (difference - $2.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.