Amaranth vs Defatted Soy Meal: How Do They Compare?
Although amaranth and defatted soy meal belong to different food groups, while amaranth belong is a grain, and defatted soy meal belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares amaranth and defatted soy meal, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how amaranth and defatted soy meal compare specifically.
Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.
Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.
Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.
Defatted Soy Meal
Soy meal, also known as defatted soy flour, is a byproduct of the production of soy oil.
It is made by grinding the remaining solids (after the oil has been extracted) into a fine powder.
Soy meal is a good source of plant-based protein and is commonly used as a protein supplement in animal feed and as an ingredient in a variety of food products.
One of the main health benefits of soy meal is its high protein content. Soybeans, from which soy meal is made, are a good source of plant-based protein, making soy meal a popular choice for vegetarians and vegans.
Soy meal is also rich in a number of nutrients, including vitamins, minerals, and amino acids.
It is also a good source of fiber, which can help to improve digestion and lower cholesterol levels.
In terms of health benefits, soy meal has been shown to have a number of positive effects on the body.
It is a good source of isoflavones, plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Some studies have also suggested that soy meal may have a positive effect on bone health, due to its high calcium content.
Defatted Soy Meal is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin K.
Amaranth vs Defatted Soy Meal Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs defatted soy meal.
This comparison will start by comparing the caloric value of amaranth and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Amaranth||Defatted Soy Meal|
|Energy||371 kcal||337 kcal|
|Carbs||65.2 g||35.9 g|
|Sugar||1.69 g||6.2 g|
|Fiber||6.7 g||5.4 g|
|Protein||13.6 g||49.2 g|
|Fat||7.02 g||2.39 g|
|Saturated Fat||1.46 g||0.268 g|
Amaranth vs Defatted Soy Meal Calories
Most calories in raw grains and 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 defatted soy meal vs amaranth for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and defatted soy meal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Amaranth vs Defatted Soy Meal Protein
Legumes and most legume products, including amaranth and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 72% more protein than amaranth.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.
Amaranth vs Defatted Soy Meal 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 amaranth and defatted soy meal.
The total amount of carbohydrates is around 45% higher in amaranth than in defatted soy meal. It have 65.2 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in amaranth than in defatted soy meal, 71% precisely.
One handful of amaranth (28 grams) contains 0.5 grams of sugar, while the same amount of defatted soy meal contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in amaranth and defatted soy meal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 1.9 grams of fiber per portion, amaranth is a better source of fiber than defatted soy meal which amaranth offers 1.5 grams per portion.
Amaranth vs Defatted Soy Meal Fats
Like most other grains and legumes, with the exception of lupins and peanuts, amaranth and defatted soy meal are low in fat.
Fats in amaranth and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and defatted soy meal:
- Amaranth: 7 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, defatted soy meal is 80% lower in saturated fats.
Defatted Soy Meal and amaranth contain 0.3 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of amaranth and defatted soy meal.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Amaranth has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, defatted soy meal has a higher amount of vitamin C, vitamin B6 (Pyroxidine), and vitamin E.
Amaranth and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins amaranth and defatted soy meal contain side by side, so you can easily compare them.
|Amaranth||Defatted Soy Meal|
|Vitamin A||2 IU||40 IU|
|Vitamin C||4.2 mg||0|
|Vitamin B1 (Thiamine)||0.116 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.2 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.923 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||1.46 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.591 mg||0.569 mg|
|Vitamin B9 (Folate)||82 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.19 mg||0.01 mg|
|Vitamin K||0||29.3 µg|
Amaranth vs Defatted Soy Meal 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 amaranth and defatted soy meal comparison focuses on their mineral content.
Amaranth is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of selenium, and sodium.
Amaranth and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how amaranth and defatted soy meal compare when it comes to mineral content.
|Amaranth||Defatted Soy Meal|
|Calcium||159 mg||244 mg|
|Copper||0.525 mg||2 mg|
|Iron||7.61 mg||13.7 mg|
|Magnesium||248 mg||306 mg|
|Manganese||3.33 mg||3.8 mg|
|Phosphorus||557 mg||701 mg|
|Potassium||508 mg||2490 mg|
|Selenium||18.7 µg||3.3 µg|
|Sodium||4 mg||3 mg|
|Zinc||2.87 mg||5.06 mg|
The Final Word
Amaranth and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both amaranth and defatted soy meal are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains 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 and grains are a 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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