Lentils (Raw)vsFull Fat Soy Flour (Raw)
Lentils (Raw) has 352 calories and 25g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Lentils (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Full Fat Soy Flour (Raw)
Go with Lentils (Raw) at just 352 kcal per 100g — 19% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Full Fat Soy Flour (Raw) provides 206mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 434kcal22% | <0.1kcal |
| Protein | 25g49% | 38g76% | <0.1g |
| Total Fat | 1.1g1% | 21g26% | <0.1g |
| Saturated Fat | 0.15g1% | 3.0g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 32g12% | +32g |
| Dietary Fiber | 11g38% | 9.6g34% | +1.1g |
| Sugars | 2.0g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 1.9mg13% | <0.1mg |
| Vitamin K | 5.0mcg4% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | 0.46mg27% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 345mcg86% | +134mcg |
| Thiamin (B1) | 0.87mg73% | 0.58mg48% | +0.29mg |
| Riboflavin (B2) | 0.21mg16% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 2.6mg16% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 13mg1% | <0.1mg |
| Calcium | 35mg3% | 206mg16% | <0.1mg |
| Iron | 6.5mg36% | 6.4mg35% | +0.14mg |
| Potassium | 677mg14% | 2520mg54% | <0.1mg |
| Phosphorus | 281mg22% | 494mg40% | <0.1mg |
| Magnesium | 47mg11% | 429mg102% | <0.1mg |
| Zinc | 3.3mg30% | 3.9mg36% | <0.1mg |
| Copper | 0.75mg84% | 2.9mg324% | <0.1mg |
| Manganese | 1.4mg60% | 2.3mg99% | <0.1mg |
| Selenium | 0.10mcg0% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is moderately lower in calories than Full Fat Soy Flour (Raw), containing 352 kcal compared to 434 kcal per 100g (23% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 24.6g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Lentils (Raw) is the leaner option with 1.06g of total fat per 100g compared to 20.6g. Lentils (Raw) has less saturated fat (0.154g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Lentils (Raw): 4.5mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 5mcg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.211mg).
Key Minerals: Notable mineral differences include Selenium (Full Fat Soy Flour (Raw): 7.5mcg vs 0.1mcg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 47mg), Calcium (Full Fat Soy Flour (Raw): 206mg vs 35mg).
Diet Suitability: Both fit a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 24.6g for Lentils (Raw).
- Which is lower in calories, Lentils (Raw) or Full Fat Soy Flour (Raw)?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 434 kcal.
- Is Lentils (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Full Fat Soy Flour (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 20.6g.
- Which has more fiber, Lentils (Raw) or Full Fat Soy Flour (Raw)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 9.6g.