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  6. Soybean raw vs. Lentil soup

Soybean raw vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and lentil soup

  • Soybean raw is higher than lentil soup in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily iron needs 183% more than lentil soup.
  • Soybean raw contains 31 times more magnesium than lentil soup. While soybean raw contains 280mg of magnesium, lentil soup contains only 9mg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Soybean raw vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +3011.1%
Contains more CalciumCalcium +1529.4%
Contains more PotassiumPotassium +1147.9%
Contains more IronIron +1367.3%
Contains more CopperCopper +2268.6%
Contains more ZincZinc +1530%
Contains more PhosphorusPhosphorus +851.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1997.5%
Contains more SeleniumSelenium +5833.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +252.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1148.6%
Contains more Vitamin B2Vitamin B2 +1833.3%
Contains more Vitamin B3Vitamin B3 +197.8%
Contains more Vitamin B5Vitamin B5 +466.4%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1775%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Soybean raw Lentil soup DV% diff.
Iron 15.7mg 1.07mg 183%
Copper 1.658mg 0.07mg 176%
Manganese 2.517mg 0.12mg 104%
Phosphorus 704mg 74mg 90%
Folate 375µg 20µg 89%
Polyunsaturated fat 11.255g 0.13g 74%
Vitamin B1 0.874mg 0.07mg 67%
Protein 36.49g 3.74g 66%
Magnesium 280mg 9mg 65%
Vitamin B2 0.87mg 0.045mg 63%
Potassium 1797mg 144mg 49%
Zinc 4.89mg 0.3mg 42%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Selenium 17.8µg 0.3µg 32%
Fats 19.94g 1.12g 29%
Calcium 277mg 17mg 26%
Sodium 2mg 532mg 23%
Vitamin B6 0.377mg 0.09mg 22%
Choline 115.9mg 21%
Calories 446kcal 56kcal 20%
Vitamin B5 0.793mg 0.14mg 13%
Saturated fat 2.884g 0.45g 11%
Monounsaturated fat 4.404g 0.52g 10%
Carbs 30.16g 8.16g 7%
Vitamin B3 1.623mg 0.545mg 7%
Vitamin E 0.85mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 6mg 1.7mg 5%
Cholesterol 0mg 3mg 1%
Vitamin A 1µg 7µg 1%
Net carbs 20.86g 8.16g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +875.7%
Contains more FatsFats +1680.4%
Contains more CarbsCarbs +269.6%
Contains more OtherOther +295.9%
Contains more WaterWater +904.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +746.9%
Contains more Poly. FatPolyunsaturated fat +8557.7%
Contains less Sat. FatSaturated fat -84.4%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.