Beluga Lentils vs Defatted Soy Meal: Which Is Healthier?
Beluga Lentils and defatted soy meal 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 defatted soy meal and help you learn more about their similarities and differences.
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).
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.
Beluga Lentils 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 beluga lentils vs defatted soy meal.
This comparison will start by comparing the caloric value of beluga lentils and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Beluga Lentils||Defatted Soy Meal|
|Energy||343 kcal||337 kcal|
|Carbs||60 g||35.9 g|
|Sugar||2.86 g||6.2 g|
|Fiber||31.4 g||5.4 g|
|Protein||25.71 g||49.2 g|
|Fat||0 g||2.39 g|
|Saturated Fat||0 g||0.268 g|
Beluga Lentils vs Defatted Soy Meal 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 defatted soy meal vs beluga lentils for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.
However, both beluga lentils 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.
Beluga Lentils vs Defatted Soy Meal Protein
Legumes and most legume products, including beluga lentils and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 48% more protein than beluga lentils.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while beluga lentils has 25.7 grams of protein per 100 grams.
Beluga Lentils 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 beluga lentils and defatted soy meal.
The total amount of carbohydrates is around 40% higher in beluga lentils than in defatted soy meal. It have 60 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in beluga lentils than in defatted soy meal, 53% precisely.
One handful of beluga lentils (28 grams) contains 0.8 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 beluga lentils and defatted soy meal.
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 defatted soy meal which beluga lentils offers 1.5 grams per portion.
Beluga Lentils vs Defatted Soy Meal Fats
Like most other legumes, with the exception of lupins and peanuts, beluga lentils and defatted soy meal are low in fat.
Fats in beluga lentils and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in beluga lentils and defatted soy meal:
- Beluga Lentils: 0 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.
Beluga Lentils and defatted soy meal contain 0 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Beluga Lentils vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of beluga lentils 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.
Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, defatted soy meal has a higher amount of vitamin C.
Beluga Lentils and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins beluga lentils and defatted soy meal contain side by side, so you can easily compare them.
|Beluga Lentils||Defatted Soy Meal|
|Vitamin A||0||40 IU|
|Vitamin C||5.1 mg||0|
|Vitamin B1 (Thiamine)||0.176 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.251 mg|
|Vitamin B3 (Niacin)||1.438 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.06 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.1 mg||0.569 mg|
|Vitamin B9 (Folate)||176 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.01 mg|
|Vitamin K||0||29.3 µg|
Beluga Lentils 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 beluga lentils and defatted soy meal comparison focuses on their mineral content.
Beluga Lentils is a better source of calcium, copper, iron, magnesium, manganese, potassium, selenium, sodium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of phosphorus.
Beluga Lentils and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how beluga lentils and defatted soy meal compare when it comes to mineral content.
|Beluga Lentils||Defatted Soy Meal|
|Calcium||57 mg||244 mg|
|Copper||1.599 mg||2 mg|
|Iron||7.71 mg||13.7 mg|
|Magnesium||39 mg||306 mg|
|Manganese||1.493 mg||3.8 mg|
|Phosphorus||776 mg||701 mg|
|Potassium||81 mg||2490 mg|
|Selenium||0.8 µg||3.3 µg|
|Zinc||4.03 mg||5.06 mg|
The Final Word
Beluga Lentils and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both beluga lentils 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 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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