Lentils vs. Soy Protein Powder

Nutrition comparison of Cooked Lentils and Soy Protein Powder


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, dietary fiber, iron, potassium and protein.
  • Lentil has 19.9 times less saturated fat than soy protein powder.
  • Soy protein powder has more riboflavin and niacin, however, lentil contains more pantothenic acid.
  • Soy protein powder is an excellent source of calcium.
Detailed nutritional comparison of lentils and soy protein powder 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 Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does lentils or soy protein powder contain more calories in 100 grams?
Both lentils and soy protein powder are high in calories. Soy protein powder has 230% more calories than lentil - lentil has 116 calories in 100g and soy protein powder has 388 calories.

Is lentils or soy protein powder better for protein?
Both lentils and soy protein powder are high in protein. Soy protein powder has 520% more protein than lentil - lentil has 9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does lentils or soy protein powder have more carbohydrates?
By weight, lentil has 30% fewer carbohydrates than soy protein powder - lentil has 20.1g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does lentils or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 840% more calcium than lentil - lentil has 19mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does lentils or soy protein powder contain more iron?
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 in 100 grams and soy protein powder has 12mg of iron.

Does lentils or soy protein powder contain more potassium?
Both lentils and soy protein powder are high in potassium. Soy protein powder has 150% more potassium than lentil - lentil has 369mg of potassium in 100 grams and soy protein powder has 933mg of potassium.

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