Soy Milk vs. Lentils
Nutrition comparison of Soy Milk and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and lentils:
- Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Soy milk has 3 times less carbohydrates than lentil.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and soy milk has 63% less calories than lentil - lentil has 116 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Lentils | |
|---|---|---|
| Protein | 24% | 30% |
| Carbohydrates | 46% | 67% |
| Fat | 31% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 38 times more dietary fiber than soy milk - lentil has 7.9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Lentils and soy milk contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Lentil is a great source of protein and it has 247% more protein than soy milk - lentil has 9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both lentils and soy milk are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than soy milk - lentil has 1.5mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than lentil - soy milk has 55ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than lentil - soy milk has 3.7iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and soy milk contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Lentils and soy milk contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
| Soy Milk | Lentils | |
|---|---|---|
| Thiamin | 0.029 MG | 0.169 MG |
| Riboflavin | 0.184 MG | 0.073 MG |
| Niacin | 0.425 MG | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | 0.031 MG | 0.178 MG |
| Folate | 9 UG | 181 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 547% more calcium than lentil - lentil has 19mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Lentil is an excellent source of iron and it has 693% more iron than soy milk - lentil has 3.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Lentil is an excellent source of potassium and it has 202% more potassium than soy milk - lentil has 369mg of potassium per 100 grams and soy milk has 122mg 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, both soy milk and lentils contain small amounts of beta-carotene.
| Soy Milk | Lentils | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Soy Milk | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.037 G |
| Total | 0.075 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than lentil per 100 grams.
| Soy Milk | Lentils | |
|---|---|---|
| linoleic acid | 0.584 G | 0.137 G |
| Total | 0.584 G | 0.137 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.
Soy Milk g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or soy milk contain more calories in 100 grams?Lentil is high in calories and soy milk has 60% less calories than lentil - lentil has 116 calories in 100g and soy milk has 43 calories.
Does lentils or soy milk have more carbohydrates?
By weight, soy milk has 3 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does lentils or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 550% more calcium than lentil - lentil has 19mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does lentils or soy milk contain more iron?
Lentil is an abundant source of iron and it has 690% more iron than soy milk - lentil has 3.3mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does lentils or soy milk contain more potassium?
Lentil is a rich source of potassium and it has 200% more potassium than soy milk - lentil has 369mg of potassium in 100 grams and soy milk has 122mg of potassium.