Lentils vs. Soy Flour

Q: Does lentils or soy flour have more calories?

Both lentils and soy flour are high in calories . Soy flour has 221% more calories than lentil - lentil has 116 calories per 100 grams and soy flour has 372 calories. For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Lentils has a macronutrient ratio of 31:69:0 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does lentils or soy flour contain more dietary fiber?

Both lentils and soy flour are high in dietary fiber . Soy flour has 103% more dietary fiber than lentil - lentil has 7.9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

Q: Does lentils or soy flour have more sugar?

Lentil has 4.1 times less sugar than soy flour - lentil has 1.8g of sugar per 100 grams and soy flour has 9.3g of sugar.

Q: Does lentils or soy flour contain more protein?

Both lentils and soy flour are high in protein . Soy flour has 452% more protein than lentil - lentil has 9g of protein per 100 grams and soy flour has 49.8g of protein.

Q: Does lentils or soy flour have more saturated fat?

Lentil has 23.3 times less saturated fat than soy flour - lentil has 0.05g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Nutrition comparison of Cooked Lentils and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lentils versus soy flour (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

For a quick recap of significant nutrients and differences in lentils and soy flour:

Both lentils and soy flour are high in calories, dietary fiber, iron, potassium and protein.
Lentil has 23.3 times less saturated fat than soy flour.
Lentil has 4.1 times less sugar than soy flour.
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
Soy flour is an excellent source of calcium.

Detailed nutritional comparison of lentils and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Lentils src

Soy Flour src

Calories and Carbs

calories

Both lentils and soy flour are high in calories. Soy flour has 221% more calories than lentil - lentil has 116 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Lentils has a macronutrient ratio of 31:69:0 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Lentils	Soy Flour
Protein	31%	49%
Carbohydrates	69%	31%
Fat	~	20%
Alcohol	~	~

carbohydrates

Soy flour is high in carbohydrates and lentil has 34% less carbohydrates than soy flour - lentil has 20.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both lentils and soy flour are high in dietary fiber. Soy flour has 103% more dietary fiber than lentil - lentil has 7.9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Lentil has 4.1 times less sugar than soy flour - lentil has 1.8g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both lentils and soy flour are high in protein. Soy flour has 452% more protein than lentil - lentil has 9g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Lentil has 23.3 times less saturated fat than soy flour - lentil has 0.05g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Lentil has more Vitamin C than soy flour - lentil has 1.5mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and lentils contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Lentils and soy flour contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Lentils and soy flour contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both lentils and soy flour contain significant amounts of folate.

	Lentils	Soy Flour
Thiamin	0.169 MG	1.088 MG
Riboflavin	0.073 MG	0.28 MG
Niacin	1.06 MG	2.95 MG
Pantothenic acid	0.638 MG	1.55 MG
Vitamin B6	0.178 MG	1.05 MG
Folate	181 UG	289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 14 times more calcium than lentil - lentil has 19mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both lentils and soy flour are high in iron. Soy flour has 146% more iron than lentil - lentil has 3.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both lentils and soy flour are high in potassium. Soy flour has 466% more potassium than lentil - lentil has 369mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.^[4]^[5]

For specific types of carotenoids,

	Lentils	Soy Flour
beta-carotene	5 UG	24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than lentil per 100 grams.

	Lentils	Soy Flour
alpha linoleic acid	0.037 G	0.555 G
Total	0.037 G	0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than lentil per 100 grams.

	Lentils	Soy Flour
linoleic acid	0.137 G	3.66 G
other omega 6	~	0.025 G
Total	0.137 G	3.685 G

Customize your serving size

The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Soy Flour (Soy flour, low-fat) .

Cooked Lentils g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Lentils	tbsp
Soy Flour	tbsp

FAQ

Does lentils or soy flour contain more calories in 100 grams?
Both lentils and soy flour are high in calories. Soy flour has 220% more calories than lentil - lentil has 116 calories in 100g and soy flour has 372 calories.

Is lentils or soy flour better for protein?
Both lentils and soy flour are high in protein. Soy flour has 450% more protein than lentil - lentil has 9g of protein per 100 grams and soy flour has 49.8g of protein.

Does lentils or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and lentil has 30% fewer carbohydrates than soy flour - lentil has 20.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does lentils or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 14 times more calcium than lentil - lentil has 19mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does lentils or soy flour contain more iron?
Both lentils and soy flour are high in iron. Soy flour has 150% more iron than lentil - lentil has 3.3mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does lentils or soy flour contain more potassium?
Both lentils and soy flour are high in potassium. Soy flour has 470% more potassium than lentil - lentil has 369mg of potassium in 100 grams and soy flour has 2090mg of potassium.

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