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  6. Soybean raw vs. Lentil

Soybean raw vs. Lentil — In-Depth Nutrition Comparison

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How are Soybean raw and Lentil different?

  • Soybean raw is higher than Lentil in Copper, Iron, Manganese, Phosphorus, Vitamin B2, Vitamin B1, Magnesium, Folate, Potassium, and Vitamin K.
  • Soybean raw covers your daily need of Copper 156% more than Lentil.
  • Soybean raw contains 28 times more Vitamin K than Lentil. Soybean raw contains 47µg of Vitamin K, while Lentil contains 1.7µg.

Soybeans, mature seeds, raw and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Soybean raw vs Lentil infographic
Infographic link

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.
Soybean raw
Soybean raw
9
:
0
Lentil
Lentil
Contains more Calcium +1357.9%
Contains more Iron +371.5%
Contains more Magnesium +677.8%
Contains more Phosphorus +291.1%
Contains more Potassium +387%
Contains more Zinc +285%
Contains more Copper +560.6%
Contains more Manganese +409.5%
Contains more Selenium +535.7%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +1357.9%
Contains more Iron +371.5%
Contains more Magnesium +677.8%
Contains more Phosphorus +291.1%
Contains more Potassium +387%
Contains more Zinc +285%
Contains more Copper +560.6%
Contains more Manganese +409.5%
Contains more Selenium +535.7%
Equal in Sodium - 2

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.
Soybean raw
Soybean raw
10
:
0
Lentil
Lentil
Contains more Vitamin A +175%
Contains more Vitamin E +672.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B2 +1091.8%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +111.8%
Contains more Folate +107.2%
Contains more Vitamin K +2664.7%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +175%
Contains more Vitamin E +672.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B2 +1091.8%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +111.8%
Contains more Folate +107.2%
Contains more Vitamin K +2664.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Lentil
Lentil
Contains more Protein +304.5%
Contains more Fats +5147.4%
Contains more Carbs +49.8%
Contains more Other +486.7%
Contains more Water +715.5%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +304.5%
Contains more Fats +5147.4%
Contains more Carbs +49.8%
Contains more Other +486.7%
Contains more Water +715.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +6331.4%
Contains less Saturated Fat -98.2%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +6781.3%
Contains more Polyunsaturated fat +6331.4%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Lentil
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Lentil Opinion
Net carbs 20.86g 12.23g Soybean raw
Protein 36.49g 9.02g Soybean raw
Fats 19.94g 0.38g Soybean raw
Carbs 30.16g 20.13g Soybean raw
Calories 446kcal 116kcal Soybean raw
Sugar 7.33g 1.8g Lentil
Fiber 9.3g 7.9g Soybean raw
Calcium 277mg 19mg Soybean raw
Iron 15.7mg 3.33mg Soybean raw
Magnesium 280mg 36mg Soybean raw
Phosphorus 704mg 180mg Soybean raw
Potassium 1797mg 369mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 1.27mg Soybean raw
Copper 1.658mg 0.251mg Soybean raw
Manganese 2.517mg 0.494mg Soybean raw
Selenium 17.8µg 2.8µg Soybean raw
Vitamin A 22IU 8IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.11mg Soybean raw
Vitamin C 6mg 1.5mg Soybean raw
Vitamin B1 0.874mg 0.169mg Soybean raw
Vitamin B2 0.87mg 0.073mg Soybean raw
Vitamin B3 1.623mg 1.06mg Soybean raw
Vitamin B5 0.793mg 0.638mg Soybean raw
Vitamin B6 0.377mg 0.178mg Soybean raw
Folate 375µg 181µg Soybean raw
Vitamin K 47µg 1.7µg Soybean raw
Tryptophan 0.591mg 0.081mg Soybean raw
Threonine 1.766mg 0.323mg Soybean raw
Isoleucine 1.971mg 0.39mg Soybean raw
Leucine 3.309mg 0.654mg Soybean raw
Lysine 2.706mg 0.63mg Soybean raw
Methionine 0.547mg 0.077mg Soybean raw
Phenylalanine 2.122mg 0.445mg Soybean raw
Valine 2.029mg 0.448mg Soybean raw
Histidine 1.097mg 0.254mg Soybean raw
Saturated Fat 2.884g 0.053g Lentil
Monounsaturated Fat 4.404g 0.064g Soybean raw
Polyunsaturated fat 11.255g 0.175g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
26%
Lentil
Minerals Daily Need Coverage Score
244%
Soybean raw
46%
Lentil

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 5.53g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.831g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.