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Soybean vs Lentil - In-Depth Nutrition Comparison

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How are Soybean and Lentil different?

  • Soybean is higher than Lentil in Copper, Iron, Manganese, Phosphorus, Vitamin B2, Vitamin B1, Magnesium, Folate, Potassium, and Vitamin K.
  • Soybean covers your daily need of Copper 156% more than Lentil.
  • Soybean contains 28 times more Vitamin K than Lentil. Soybean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean
10
:
0
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Lentil Opinion
Net carbs 20.86g 12.23g Soybean
Protein 36.49g 9.02g Soybean
Fats 19.94g 0.38g Soybean
Carbs 30.16g 20.13g Soybean
Calories 446kcal 116kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 1.8g Lentil
Fiber 9.3g 7.9g Soybean
Calcium 277mg 19mg Soybean
Iron 15.7mg 3.33mg Soybean
Magnesium 280mg 36mg Soybean
Phosphorus 704mg 180mg Soybean
Potassium 1797mg 369mg Soybean
Sodium 2mg 2mg
Zinc 4.89mg 1.27mg Soybean
Copper 1.658mg 0.251mg Soybean
Vitamin A 22IU 8IU Soybean
Vitamin E 0.85mg 0.11mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1.5mg Soybean
Vitamin B1 0.874mg 0.169mg Soybean
Vitamin B2 0.87mg 0.073mg Soybean
Vitamin B3 1.623mg 1.06mg Soybean
Vitamin B5 0.793mg 0.638mg Soybean
Vitamin B6 0.377mg 0.178mg Soybean
Folate 375µg 181µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 1.7µg Soybean
Tryptophan 0.591mg 0.081mg Soybean
Threonine 1.766mg 0.323mg Soybean
Isoleucine 1.971mg 0.39mg Soybean
Leucine 3.309mg 0.654mg Soybean
Lysine 2.706mg 0.63mg Soybean
Methionine 0.547mg 0.077mg Soybean
Phenylalanine 2.122mg 0.445mg Soybean
Valine 2.029mg 0.448mg Soybean
Histidine 1.097mg 0.254mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.053g Lentil
Monounsaturated Fat 4.404g 0.064g Soybean
Polyunsaturated fat 11.255g 0.175g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
26
Lentil
Mineral Summary Score
252
Soybean
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
54%
Lentil
Carbohydrates
30%
Soybean
20%
Lentil
Fats
92%
Soybean
2%
Lentil

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.