Beluga Lentils vs Soy Protein Isolate: How To Choose?

Beluga Lentils and soy protein isolate belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare beluga lentils and soy protein isolate and help you learn more about their similarities and differences.

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Beluga Lentils vs Soy Protein Isolate Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs soy protein isolate.

This comparison will start by comparing the caloric value of beluga lentils and soy protein isolate and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Beluga Lentils vs Soy Protein Isolate Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing soy protein isolate vs beluga lentils for weight loss, soy protein isolate is slightly lower in calories, with 335 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.

However, both beluga lentils and soy protein isolate can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Beluga Lentils vs Soy Protein Isolate Protein

Legumes and most legume products, including beluga lentils and soy protein isolate, are important sources of plant-based protein.

Soy Protein Isolate offers around 71% more protein than beluga lentils.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while beluga lentils has 25.7 grams of protein per 100 grams.

Beluga Lentils vs Soy Protein Isolate Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and soy protein isolate.

The total amount of carbohydrates is around 100% higher in beluga lentils than in soy protein isolate. It have 60 grams per 100 grams, compared to 0 grams in soy protein isolate.

There’s less sugar in soy protein isolate than in beluga lentils, 100% precisely.

One handful of soy protein isolate (28 grams) contains 0 grams of sugar, while the same amount of beluga lentils contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in beluga lentils and soy protein isolate.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than soy protein isolate which beluga lentils offers 0 grams per portion.

Beluga Lentils vs Soy Protein Isolate Fats

Like most other legumes, with the exception of lupins and peanuts, beluga lentils and soy protein isolate are low in fat.

Fats in beluga lentils and soy protein isolate are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in beluga lentils and soy protein isolate:

• Beluga Lentils: 0 grams per 100 grams
• Soy Protein Isolate: 3.4 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and soy protein isolate contain 0 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Soy Protein Isolate Vitamins Content

This section will discuss the vitamin content of beluga lentils and soy protein isolate.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, soy protein isolate has a higher amount of vitamin C.

Beluga Lentils and soy protein isolate contain the same amount of vitamin A, vitamin D, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins beluga lentils and soy protein isolate contain side by side, so you can easily compare them.

Beluga Lentils vs Soy Protein Isolate Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and soy protein isolate comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, iron, and sodium than soy protein isolate.

Beluga Lentils and soy protein isolate contain the same amount of copper, fluoride, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Check out the table below to learn how beluga lentils and soy protein isolate compare when it comes to mineral content.

The Final Word

Beluga Lentils and soy protein isolate are highly nutritious and a great addition to a plant-based diet.

Both beluga lentils and soy protein isolate are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.