Soy sauce vs. Lentil — In-Depth Nutrition Comparison
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Summary of differences between soy sauce and lentil
- Soy sauce has more manganese, magnesium, vitamin B3, and vitamin B2, while lentil has more folate, fiber, iron, copper, and vitamin B1.
- Soy sauce covers your daily need for sodium, 239% more than lentil.
- Soy sauce contains 2 times more vitamin B2 than lentil. While soy sauce contains 0.165mg of vitamin B2, lentil contains only 0.073mg.
- The amount of sodium in lentil is lower.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of lentil is 29.
These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Lentils, mature seeds, cooked, boiled, without salt.
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 | +105.6% |
| Contains more CalciumCalcium | +73.7% |
| Contains more PotassiumPotassium | +17.9% |
| Contains more ManganeseManganese | +106.1% |
| Contains more IronIron | +129.7% |
| Contains more CopperCopper | +483.7% |
| Contains more ZincZinc | +46% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +460% |
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 B2Vitamin B2 | +126% |
| Contains more Vitamin B3Vitamin B3 | +107.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +412.1% |
| Contains more Vitamin B5Vitamin B5 | +114.8% |
| Contains more Vitamin B6Vitamin B6 | +20.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1192.9% |
| Contains more CholineCholine | +78.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more OtherOther | +1732.5% |
| Contains more ProteinProtein | +10.8% |
| Contains more CarbsCarbs | +308.3% |
~equal in
Water
~69.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.5% |
| Contains more Poly. FatPolyunsaturated fat | +50.3% |
| Contains less Sat. FatSaturated fat | -27.4% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 2mg | 239% |
| Folate | 14µg | 181µg | 42% |
| Fiber | 0.8g | 7.9g | 28% |
| Iron | 1.45mg | 3.33mg | 24% |
| Copper | 0.043mg | 0.251mg | 23% |
| Manganese | 1.018mg | 0.494mg | 23% |
| Vitamin B1 | 0.033mg | 0.169mg | 11% |
| Magnesium | 74mg | 36mg | 9% |
| Vitamin B5 | 0.297mg | 0.638mg | 7% |
| Vitamin B3 | 2.196mg | 1.06mg | 7% |
| Vitamin B2 | 0.165mg | 0.073mg | 7% |
| Carbs | 4.93g | 20.13g | 5% |
| Selenium | 0.5µg | 2.8µg | 4% |
| Zinc | 0.87mg | 1.27mg | 4% |
| Choline | 18.3mg | 32.7mg | 3% |
| Calories | 53kcal | 116kcal | 3% |
| Protein | 8.14g | 9.02g | 2% |
| Potassium | 435mg | 369mg | 2% |
| Vitamin B6 | 0.148mg | 0.178mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Phosphorus | 166mg | 180mg | 2% |
| Vitamin E | 0mg | 0.11mg | 1% |
| Polyunsaturated fat | 0.263g | 0.175g | 1% |
| Calcium | 33mg | 19mg | 1% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Fats | 0.57g | 0.38g | 0% |
| Net carbs | 4.13g | 12.23g | N/A |
| Sugar | 0.4g | 1.8g | N/A |
| Saturated fat | 0.073g | 0.053g | 0% |
| Monounsaturated fat | 0.088g | 0.064g | 0% |
| Tryptophan | 0.096mg | 0.081mg | 0% |
| Threonine | 0.271mg | 0.323mg | 0% |
| Isoleucine | 0.318mg | 0.39mg | 0% |
| Leucine | 0.537mg | 0.654mg | 0% |
| Lysine | 0.381mg | 0.63mg | 0% |
| Methionine | 0.097mg | 0.077mg | 0% |
| Phenylalanine | 0.353mg | 0.445mg | 0% |
| Valine | 0.332mg | 0.448mg | 0% |
| Histidine | 0.174mg | 0.254mg | 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
12%
25%
Minerals Daily Need Coverage Score
112%
46%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 5491mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.02g)
Which food is cheaper?
Lentil is cheaper (difference - $2.3)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.