Soy Protein Isolate
90.0gprotein / 100g375 cal · 1.0g fat · $$ · Quality 0.9
Lentils (cooked)
9.0gprotein / 100g116 cal · 0.4g fat · $ · Quality 0.63
This isn't close. Soy Protein Isolate packs 90.0g of protein per 100g against Lentils (cooked)'s 9.0g — a 81.0g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Soy Protein Isolate scores higher — one of the highest-quality plant proteins, near-complete on its own — compared to Lentils (cooked), which is incomplete on its own — low in methionine, pairs well with grains.
Lentils (cooked) is the more budget-friendly pick ($ vs $$ for Soy Protein Isolate), worth weighing if cost matters more than the other differences here.
Soy Protein Isolate's typical serving also delivers more leucine (2450mg vs Lentils (cooked)'s 650mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Soy Protein Isolate wins clearly. Choose Lentils (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Soy Protein Isolate | Lentils (cooked) |
|---|---|---|
| Protein | 90.0g | 9.0g |
| Calories | 375 | 116 |
| Fat | 1.0g | 0.4g |
| Carbs | 2.0g | 20.1g |
| Fiber | 1.5g | 7.9g |
| Quality score | 0.9 | 0.63 |
| Relative cost | $$ | $ |
| Prep time | 1 min | 25 min |
Frequently asked
Which has more protein, soy protein isolate or lentils (cooked)?
Soy Protein Isolate has 90.0g of protein per 100g compared to Lentils (cooked)'s 9.0g.
Which is lower in calories?
Lentils (cooked) is lower in calories per 100g, at 116 vs the other's 375.