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Beluga Lentils vs Soy: Difference & Similarities

This article explains the key similarities and differences between beluga lentils and soy, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs soy comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 21, 2023.

Beluga Lentils and soy 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 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).


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Beluga Lentils vs Soy 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.

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

Beluga LentilsSoy
Energy343 kcal446 kcal
Carbs60 g30.2 g
Sugar2.86 g7.33 g
Fiber31.4 g9.3 g
Protein25.71 g36.5 g
Fat0 g19.9 g
Saturated Fat0 g2.88 g

Beluga Lentils vs Soy 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 beluga lentils vs soy for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both beluga lentils and soy 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

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

Soy offer around 30% more protein than beluga lentils.

Soy have 36.5 grams of protein per 100 grams, while beluga lentils has 25.7 grams of protein per 100 grams.

Beluga Lentils vs Soy 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.

The total amount of carbohydrates is around 50% higher in beluga lentils than in soy. It have 60 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in beluga lentils than in soy, 62% precisely.

One handful of beluga lentils (28 grams) contains 0.8 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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 which beluga lentils offers 2.6 grams per portion.

Beluga Lentils vs Soy Fats

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

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

Total fat in beluga lentils and soy:

  • Beluga Lentils: 0 grams per 100 grams
  • Soy: 19.9 per 100 grams

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

Beluga Lentils and soy contain 0 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Soy Vitamins Content

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

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

Beluga Lentils has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Beluga Lentils and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Beluga LentilsSoy
Vitamin A022 IU
Vitamin C5.1 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.874 mg
Vitamin B2 (Riboflavin)0.1 mg0.87 mg
Vitamin B3 (Niacin)1.438 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.06 mg0.793 mg
Vitamin B6 (Pyroxidine)0.1 mg0.377 mg
Vitamin B9 (Folate)176 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.85 mg
Vitamin K047 µg

Beluga Lentils vs Soy 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 comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, copper, fluoride, iron, magnesium, manganese, potassium, selenium, sodium, and zinc than soy.

On the other hand, soy are a higher amount of phosphorus.

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

Beluga LentilsSoy
Calcium57 mg277 mg
Copper1.599 mg1.66 mg
Fluoride02.2 µg
Iron7.71 mg15.7 mg
Magnesium39 mg280 mg
Manganese1.493 mg2.52 mg
Phosphorus776 mg704 mg
Potassium81 mg1800 mg
Selenium0.8 µg17.8 µg
Sodium02 mg
Zinc4.03 mg4.89 mg

The Final Word

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

Both beluga lentils and soy 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.


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