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Soybean vs. Lentil — In-Depth Nutrition Comparison

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How are Soybean and Lentil different?

  • Soybean is 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 from Lentil is 32% higher.
  • Soybean contains 11 times more Vitamin K than Lentil. While Soybean contains 19.2µg of Vitamin K, Lentil contains only 1.7µg.

Soybeans, mature cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Soybean vs Lentil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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.
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% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Lentil
3
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% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin E Vitamin 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 CholineCholine +45.3%
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 B1 ~0.169mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Lentil
2
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 ProteinProtein +101.9%
Contains more FatsFats +2260.5%
Contains more OtherOther +130.1%
Contains more CarbsCarbs +140.8%
Contains more WaterWater +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Lentil
1
18% 22% 60%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated Fat +2995.3%
Contains more Poly. FatPolyunsaturated fat +2793.7%
Contains less Sat. FatSaturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Lentil Opinion
Calories 172kcal 116kcal Soybean
Protein 18.21g 9.02g Soybean
Fats 8.97g 0.38g Soybean
Vitamin C 1.7mg 1.5mg Soybean
Net carbs 2.36g 12.23g Lentil
Carbs 8.36g 20.13g Lentil
Magnesium 86mg 36mg Soybean
Calcium 102mg 19mg Soybean
Potassium 515mg 369mg Soybean
Iron 5.14mg 3.33mg Soybean
Sugar 3g 1.8g Lentil
Fiber 6g 7.9g Lentil
Copper 0.407mg 0.251mg Soybean
Zinc 1.15mg 1.27mg Lentil
Phosphorus 245mg 180mg Soybean
Sodium 1mg 2mg Soybean
Vitamin A 9IU 8IU Soybean
Vitamin E 0.35mg 0.11mg Soybean
Manganese 0.824mg 0.494mg Soybean
Selenium 7.3µg 2.8µg Soybean
Vitamin B1 0.155mg 0.169mg Lentil
Vitamin B2 0.285mg 0.073mg Soybean
Vitamin B3 0.399mg 1.06mg Lentil
Vitamin B5 0.179mg 0.638mg Lentil
Vitamin B6 0.234mg 0.178mg Soybean
Vitamin K 19.2µg 1.7µg Soybean
Folate 54µg 181µg Lentil
Choline 47.5mg 32.7mg Soybean
Saturated Fat 1.297g 0.053g Lentil
Monounsaturated Fat 1.981g 0.064g Soybean
Polyunsaturated fat 5.064g 0.175g Soybean
Tryptophan 0.242mg 0.081mg Soybean
Threonine 0.723mg 0.323mg Soybean
Isoleucine 0.807mg 0.39mg Soybean
Leucine 1.355mg 0.654mg Soybean
Lysine 1.108mg 0.63mg Soybean
Methionine 0.224mg 0.077mg Soybean
Phenylalanine 0.869mg 0.445mg Soybean
Valine 0.831mg 0.448mg Soybean
Histidine 0.449mg 0.254mg Soybean

Which food is preferable for your diet?

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

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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
23%
Soybean
25%
Lentil
Minerals Daily Need Coverage Score
75%
Soybean
46%
Lentil

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.244g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.