Lentils vs. Soy Sauce
Nutrition comparison of Cooked Lentils and Soy Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and soy sauce:
- Both lentils and soy sauce are high in potassium and protein.
- Lentil has more thiamin, pantothenic acid and folate, however, soy sauce contains more riboflavin.
- Lentil is an excellent source of dietary fiber and iron.
- Soy sauce has 3 times less carbohydrates than lentil.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and soy sauce has 54% less calories than lentil - lentil has 116 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and lighter in fat compared to soy sauce per calorie. Lentils has a macronutrient ratio of 30:67:3 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Soy Sauce | |
|---|---|---|
| Protein | 30% | 57% |
| Carbohydrates | 67% | 34% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 888% more dietary fiber than soy sauce - lentil has 7.9g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Lentils and soy sauce contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both lentils and soy sauce are high in protein. Lentil has 11% more protein than soy sauce - lentil has 9g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both lentils and soy sauce are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than soy sauce - lentil has 1.5mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Lentils and soy sauce contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Lentils and soy sauce contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Lentils and soy sauce contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate, however, soy sauce contains more riboflavin. Both lentils and soy sauce contain significant amounts of niacin and Vitamin B6.
| Lentils | Soy Sauce | |
|---|---|---|
| Thiamin | 0.169 MG | 0.033 MG |
| Riboflavin | 0.073 MG | 0.165 MG |
| Niacin | 1.06 MG | 2.196 MG |
| Pantothenic acid | 0.638 MG | 0.297 MG |
| Vitamin B6 | 0.178 MG | 0.148 MG |
| Folate | 181 UG | 14 UG |
Minerals
calcium
Soy sauce has 74% more calcium than lentil - lentil has 19mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Lentil is an excellent source of iron and it has 130% more iron than soy sauce - lentil has 3.3mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both lentils and soy sauce are high in potassium. Soy sauce has 18% more potassium than lentil - lentil has 369mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.029 G |
| Total | 0.037 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and soy sauce contain significant amounts of linoleic acid.
| Lentils | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.137 G | 0.234 G |
| Total | 0.137 G | 0.234 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.
Cooked Lentils g
()
|
Daily Values (%) |
Soy Sauce 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 sauce contain more calories in 100 grams?Lentil is high in calories and soy sauce has 50% less calories than lentil - lentil has 116 calories in 100g and soy sauce has 53 calories.
Is lentils or soy sauce better for protein?
Both lentils and soy sauce are high in protein. Lentil has 10% more protein than soy sauce - lentil has 9g of protein per 100 grams and soy sauce has 8.1g of protein.
Does lentils or soy sauce have more carbohydrates?
By weight, soy sauce has 3 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does lentils or soy sauce contain more iron?
Lentil is an abundant source of iron and it has 130% more iron than soy sauce - lentil has 3.3mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does lentils or soy sauce contain more potassium?
Both lentils and soy sauce are high in potassium. Soy sauce has 20% more potassium than lentil - lentil has 369mg of potassium in 100 grams and soy sauce has 435mg of potassium.