Soybean vs. Lentil — In-Depth Nutrition Comparison

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How are soybeans and lentil different?

Soybeans are higher in iron, copper, vitamin B2, vitamin K, manganese, magnesium, phosphorus, and calcium; however, lentil is richer in folate and vitamin B5.
Daily need coverage for folate for lentil is 32% higher.
Soybeans contain 11 times more vitamin K than lentil. While soybeans contain 19.2µg of vitamin K, lentil contains only 1.7µg.
Soybeans have a lower glycemic index (14) than lentil (29).

Soybeans, mature cooked, boiled, without salt and Lentils, mature seeds, 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.

Soybean

Lentil

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%

Contains more ZincZinc

+10.4%

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.

Soybean

Lentil

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 Vitamin B3Vitamin B3	+165.7%
Contains more Vitamin B5Vitamin B5	+256.4%
Contains more FolateFolate	+235.2%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.169mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.064g	0.175g	33%
Folate	54µg	181µg	32%
Iron	5.14mg	3.33mg	23%
Protein	18.21g	9.02g	18%
Copper	0.407mg	0.251mg	17%
Vitamin B2	0.285mg	0.073mg	16%
Vitamin K	19.2µg	1.7µg	15%
Manganese	0.824mg	0.494mg	14%
Fats	8.97g	0.38g	13%
Magnesium	86mg	36mg	12%
Phosphorus	245mg	180mg	9%
Vitamin B5	0.179mg	0.638mg	9%
Calcium	102mg	19mg	8%
Fiber	6g	7.9g	8%
Selenium	7.3µg	2.8µg	8%
Saturated fat	1.297g	0.053g	6%
Monounsaturated fat	1.981g	0.064g	5%
Carbs	8.36g	20.13g	4%
Potassium	515mg	369mg	4%
Vitamin B3	0.399mg	1.06mg	4%
Vitamin B6	0.234mg	0.178mg	4%
Calories	172kcal	116kcal	3%
Choline	47.5mg	32.7mg	3%
Vitamin E	0.35mg	0.11mg	2%
Zinc	1.15mg	1.27mg	1%
Vitamin B1	0.155mg	0.169mg	1%
Protein per 100 calories	11g	7.8g	N/A
Calories per 10 g protein	94kcal	129kcal	N/A
Weight per 100 calories	58g	86g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.5	N/A
Vitamin C	1.7mg	1.5mg	0%
Net carbs	2.36g	12.23g	N/A
Sugar	3g	1.8g	N/A
Sodium	1mg	2mg	0%
Tryptophan	0.242mg	0.081mg	0%
Threonine	0.723mg	0.323mg	0%
Isoleucine	0.807mg	0.39mg	0%
Leucine	1.355mg	0.654mg	0%
Lysine	1.108mg	0.63mg	0%
Methionine	0.224mg	0.077mg	0%
Phenylalanine	0.869mg	0.445mg	0%
Valine	0.831mg	0.448mg	0%
Histidine	0.449mg	0.254mg	0%