Lentil vs. Soy milk — In-Depth Nutrition Comparison
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Significant differences between lentil and soy milk
- Lentil is richer than soy milk in folate, iron, fiber, phosphorus, copper, manganese, zinc, vitamin B1, vitamin B6, and potassium.
- Lentil covers your daily folate needs 41% more than soy milk.
- Lentil has 13 times more fiber than soy milk. Lentil has 7.9g of fiber, while soy milk has 0.6g.
Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Soymilk, original, and vanilla, unfortified.
Infographic
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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 | +44% |
| Contains more PotassiumPotassium | +212.7% |
| Contains more IronIron | +420.3% |
| Contains more CopperCopper | +96.1% |
| Contains more ZincZinc | +958.3% |
| Contains more PhosphorusPhosphorus | +246.2% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +121.5% |
| Contains more CalciumCalcium | +31.6% |
| Contains more SeleniumSelenium | +71.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +181.7% |
| Contains more Vitamin B3Vitamin B3 | +106.6% |
| Contains more Vitamin B5Vitamin B5 | +71% |
| Contains more Vitamin B6Vitamin B6 | +131.2% |
| Contains more FolateFolate | +905.6% |
| Contains more CholineCholine | +38.6% |
| Contains more Vitamin KVitamin K | +76.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 18µg | 41% |
| Iron | 3.33mg | 0.64mg | 34% |
| Fiber | 7.9g | 0.6g | 29% |
| Phosphorus | 180mg | 52mg | 18% |
| Copper | 0.251mg | 0.128mg | 14% |
| Manganese | 0.494mg | 0.223mg | 12% |
| Protein | 9.02g | 3.27g | 12% |
| Zinc | 1.27mg | 0.12mg | 10% |
| Vitamin B1 | 0.169mg | 0.06mg | 9% |
| Vitamin B6 | 0.178mg | 0.077mg | 8% |
| Potassium | 369mg | 118mg | 7% |
| Polyunsaturated fat | 0.175g | 0.961g | 5% |
| Carbs | 20.13g | 6.28g | 5% |
| Vitamin B5 | 0.638mg | 0.373mg | 5% |
| Selenium | 2.8µg | 4.8µg | 4% |
| Vitamin B3 | 1.06mg | 0.513mg | 3% |
| Calories | 116kcal | 54kcal | 3% |
| Magnesium | 36mg | 25mg | 3% |
| Sodium | 2mg | 51mg | 2% |
| Fats | 0.38g | 1.75g | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Choline | 32.7mg | 23.6mg | 2% |
| Monounsaturated fat | 0.064g | 0.401g | 1% |
| Calcium | 19mg | 25mg | 1% |
| Vitamin K | 1.7µg | 3µg | 1% |
| Saturated fat | 0.053g | 0.205g | 1% |
| Net carbs | 12.23g | 5.68g | N/A |
| Sugar | 1.8g | 3.99g | N/A |
| Vitamin E | 0.11mg | 0.11mg | 0% |
| Vitamin B2 | 0.073mg | 0.069mg | 0% |
| Tryptophan | 0.081mg | 0.038mg | 0% |
| Threonine | 0.323mg | 0.108mg | 0% |
| Isoleucine | 0.39mg | 0.114mg | 0% |
| Leucine | 0.654mg | 0.186mg | 0% |
| Lysine | 0.63mg | 0.131mg | 0% |
| Methionine | 0.077mg | 0.027mg | 0% |
| Phenylalanine | 0.445mg | 0.113mg | 0% |
| Valine | 0.448mg | 0.117mg | 0% |
| Histidine | 0.254mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175.8% |
| Contains more CarbsCarbs | +220.5% |
| Contains more OtherOther | +27.7% |
| Contains more FatsFats | +360.5% |
| Contains more WaterWater | +26.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +526.6% |
| Contains more Poly. FatPolyunsaturated fat | +449.1% |
