Soybean Oil vs. Lentils
Nutrition comparison of Soybean Oil and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and lentils:
- Both soybean oil and lentils are high in calories.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and lentils are high in calories. Soybean oil has 662% more calories than lentil - soybean oil has 884 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Lentils | |
|---|---|---|
| Protein | ~ | 30% |
| Carbohydrates | ~ | 67% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - lentil has 7.9g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has more protein than soybean oil - lentil has 9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and lentil has 100% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both soybean oil and lentils are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than soybean oil - lentil has 1.5mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Lentils and soybean oil contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 73 times more Vitamin E than lentil - soybean oil has 8.2mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 107 times more Vitamin K than lentil - soybean oil has 183.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Lentils | |
|---|---|---|
| Thiamin | ~ | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
Minerals
calcium
Lentil has more calcium than soybean oil - lentil has 19mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Lentil is an excellent source of iron and it has 165 times more iron than soybean oil - soybean oil has 0.02mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has more potassium than soybean oil - lentil has 369mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Soybean Oil | Lentils | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.037 G |
| Total | 7.034 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than lentil per 100 grams.
| Soybean Oil | Lentils | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 0.137 G |
| Total | 50.541 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.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Soybean Oil 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 soybean oil or lentils contain more calories in 100 grams?Both soybean oil and lentils are high in calories. Soybean oil has 660% more calories than lentil - soybean oil has 884 calories in 100g and lentil has 116 calories.
Does lentils or soybean oil have more carbohydrates?
By weight, soybean oil has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and soybean oil has no carbs..
Does soybean oil or lentils contain more iron?
Lentil is an abundant source of iron and it has 165 times more iron than soybean oil - soybean oil has 0.02mg of iron in 100 grams and lentil has 3.3mg of iron.
Does lentils or soybean oil contain more potassium?
Lentil is a rich source of potassium and it has more potassium than soybean oil - lentil has 369mg of potassium in 100 grams and soybean oil does not contain significant amounts.