Beluga Lentils vs Full-Fat Soy Flour: Which Is Healthier?

Beluga Lentils and full-fat soy flour 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 full-fat soy flour 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).

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

Beluga Lentils vs Full-Fat Soy Flour 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 full-fat soy flour.

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

Beluga Lentils vs Full-Fat Soy Flour 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 full-fat soy flour for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both beluga lentils and full-fat soy flour 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 Full-Fat Soy Flour Protein

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

Full-Fat Soy Flour offers around 32% more protein than beluga lentils.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while beluga lentils has 25.7 grams of protein per 100 grams.

Beluga Lentils vs Full-Fat Soy Flour 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 full-fat soy flour.

The total amount of carbohydrates is around 47% higher in beluga lentils than in full-fat soy flour. It have 60 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

There’s less sugar in beluga lentils than in full-fat soy flour, 62% precisely.

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

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

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 full-fat soy flour which beluga lentils offers 2.7 grams per portion.

Beluga Lentils vs Full-Fat Soy Flour Fats

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

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

Total fat in beluga lentils and full-fat soy flour:

• Beluga Lentils: 0 grams per 100 grams
• Full-Fat Soy Flour: 20.6 per 100 grams

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

Beluga Lentils and full-fat soy flour contain 0 grams and 3 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of beluga lentils and full-fat soy flour.

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, full-fat soy flour has a higher amount of vitamin C.

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

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

Beluga Lentils vs Full-Fat Soy Flour 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 full-fat soy flour comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, copper, fluoride, magnesium, manganese, potassium, selenium, and sodium than full-fat soy flour.

On the other hand, full-fat soy flour is a higher amount of iron, phosphorus, and zinc.

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

The Final Word

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

Both beluga lentils and full-fat soy flour 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.