Soybean vs. Lentil — In-Depth Nutrition Comparison

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How are soybeans and lentil different?

Soybeans are higher in iron, protein, copper, vitamin B2, vitamin K, manganese, fats, magnesium, and phosphorus; however, lentil is richer in folate.
Daily need coverage for folate for lentil is 32% higher.
Soybeans contain 24 times more fats than lentil. While soybeans contain 8.97g of fats, lentil contains only 0.38g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%