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Soybean vs. Lentils, mature seeds, cooked, boiled, with salt — In-Depth Nutrition Comparison

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How are soybeans and lentils, mature seeds, cooked, boiled, with salt different?

  • Soybeans are higher in iron, copper, vitamin B2, vitamin K, manganese, magnesium, and phosphorus; however, lentils, mature seeds, cooked, boiled, with salt is richer in folate and vitamin B5.
  • Daily need coverage for folate for lentils, mature seeds, cooked, boiled, with salt is 32% higher.
  • Soybeans contain 11 times more vitamin K than lentils, mature seeds, cooked, boiled, with salt. While soybeans contain 19.2µg of vitamin K, lentils, mature seeds, cooked, boiled, with salt contains only 1.7µg.
  • Soybeans have less sodium.

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

Infographic

Soybean vs Lentils, mature seeds, cooked, boiled, with salt 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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% 31% 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 -99.6%
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% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 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 A ~0µg
~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
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 19.54 g
Water: 69.64 g
Other: 1.42 g
Contains more ProteinProtein +101.9%
Contains more FatsFats +2260.5%
Contains more OtherOther +34.5%
Contains more CarbsCarbs +133.7%
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
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 Lentils, mature seeds, cooked, boiled, with salt
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Lentils, mature seeds, cooked, boiled, with salt 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%
Sodium 1mg 238mg 10%
Vitamin B5 0.179mg 0.638mg 9%
Phosphorus 245mg 180mg 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 19.54g 4%
Vitamin B6 0.234mg 0.178mg 4%
Potassium 515mg 369mg 4%
Vitamin B3 0.399mg 1.06mg 4%
Calories 172kcal 114kcal 3%
Choline 47.5mg 32.7mg 3%
Vitamin E 0.35mg 0.11mg 2%
Vitamin B1 0.155mg 0.169mg 1%
Zinc 1.15mg 1.27mg 1%
Vitamin C 1.7mg 1.5mg 0%
Net carbs 2.36g 11.64g N/A
Sugar 3g 1.8g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Lentils, mature seeds, cooked, boiled, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Lentils, mature seeds, cooked, boiled, with salt
Minerals Daily Need Coverage Score
75%
Soybean
50%
Lentils, mature seeds, cooked, boiled, with salt

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 237mg)
Which food is lower in Sugar?
Lentils, mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated fat?
Lentils, mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt is lower in Saturated fat (difference - 1.244g)
Which food is lower in glycemic index?
Lentils, mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentils, mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt is cheaper (difference - $3.4)
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. Lentils, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175254/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.