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 protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and soy protein powder:
Both lentils and soy protein powder are high in calories. Soy protein powder has 234% more calories than lentil - lentil has 116 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Lentils has a macronutrient ratio of 30:67:3 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Soy Protein Powder | |
|---|---|---|
| Protein | 30% | 57% |
| Carbohydrates | 67% | 30% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
Lentil has 30% less carbohydrates than soy protein powder - lentil has 20.1g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both lentils and soy protein powder are high in dietary fiber. Lentil has 18% more dietary fiber than soy protein powder - lentil has 7.9g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and lentil has 92% less sugar than soy protein powder - lentil has 1.8g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both lentils and soy protein powder are high in protein. Soy protein powder has 516% more protein than lentil - lentil has 9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Lentil has 19.9 times less saturated fat than soy protein powder - lentil has 0.05g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Lentil has more Vitamin C than soy protein powder - lentil has 1.5mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Lentils and soy protein powder contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Lentils and soy protein powder contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Lentils and soy protein powder contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more riboflavin and niacin, however, lentil contains more pantothenic acid. Both lentils and soy protein powder contain significant amounts of thiamin, Vitamin B6 and folate.
| Lentils | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.169 MG | 0.288 MG |
| Riboflavin | 0.073 MG | 0.164 MG |
| Niacin | 1.06 MG | 2.357 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.164 MG |
| Folate | 181 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 837% more calcium than lentil - lentil has 19mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both lentils and soy protein powder are high in iron. Soy protein powder has 260% more iron than lentil - lentil has 3.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both lentils and soy protein powder are high in potassium. Soy protein powder has 153% more potassium than lentil - lentil has 369mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.32 G |
| Total | 0.037 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than lentil per 100 grams.
| Lentils | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.137 G | 2.381 G |
| Total | 0.137 G | 2.381 G |
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 Protein Powder (Protein powder, soy based, NFS) .
Cooked Lentils g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||