USDA-derived comparison
Red Lentils vs Soybeans
Red Lentils leads for Folate, Iron and Vitamin B1; Soybeans answers with Vitamin K and Vitamin B2.
Who each is for: Choose red Lentils for folate and iron. Choose soybeans for vitamin K and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Red Lentils
Typical serving: a 60g dry portion (60g)
25/100
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 | Red Lentils | Soybeans |
|---|---|---|
| Calories | 358 kcal | 172 kcal |
| Protein | 24 g | 18 g |
| Carbs | 63 g | 8 g |
| Fat | 2 g | 9 g |
| Fiber | 11 g | 6 g |
| Sat fat | 0 g | 1 g |
| Sodium | 7 mg | 1 mg |
| Potassium | 668 mg | 515 mg |
| Calcium | 48 mg | 102 mg |
| Iron | 7.4 mg | 5.1 mg |
| Magnesium | 59 mg | 86 mg |
| Zinc | 3.6 mg | 1.2 mg |
| Vitamin C | 2 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 204 µg | 54 µg |
Servings differ: a 60g dry portion of red lentils is about 60g, half a cup of soybeans about 90g. Scale accordingly before deciding anything on the 100g basis alone.
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