USDA-derived comparison
Lentils (cooked) vs Soybeans
Lentils (cooked) leads for Folate; Soybeans answers with Iron, Phosphorus and Protein.
Who each is for: Choose lentils (cooked) for folate. Choose soybeans for iron and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Soybeans
Typical serving: half a cup (90g)
18/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Lentils (cooked) | Soybeans |
|---|---|---|
| Calories | 116 kcal | 172 kcal |
| Protein | 9 g | 18 g |
| Carbs | 20 g | 8 g |
| Fat | 0 g | 9 g |
| Fiber | 8 g | 6 g |
| Sat fat | 0 g | 1 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 369 mg | 515 mg |
| Calcium | 19 mg | 102 mg |
| Iron | 3.3 mg | 5.1 mg |
| Magnesium | 36 mg | 86 mg |
| Zinc | 1.3 mg | 1.2 mg |
| Vitamin C | 2 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 181 µg | 54 µg |
Servings differ: 1 cup of lentils (cooked) is about 198g, half a cup of soybeans about 90g. Scale accordingly before deciding anything on the 100g basis alone.
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