Black Beans vs Defatted Soy Meal: Which Is Better?

Black Beans 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 black beans and defatted soy meal and help you learn more about their similarities and differences.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

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.

Black Beans 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 black beans vs defatted soy meal.

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

Black Beans 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 black beans for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 341 calories per 100 grams of black beans.

However, both black beans 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.

Black Beans vs Defatted Soy Meal Protein

Legumes and most legume products, including black beans and defatted soy meal, are important sources of plant-based protein.

Defatted Soy Meal offers around 56% more protein than black beans.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.

Black Beans 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 black beans and defatted soy meal.

The total amount of carbohydrates is around 42% higher in black beans than in defatted soy meal. They have 62.4 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in black beans than in defatted soy meal, 65% precisely.

One handful of black beans (28 grams) contains 0.6 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 black beans and defatted soy meal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than defatted soy meal which black beans offer 1.5 grams per portion.

Black Beans vs Defatted Soy Meal Fats

Like most other legumes, with the exception of lupins and peanuts, black beans and defatted soy meal are low in fat.

Fats in black beans and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in black beans and defatted soy meal:

• Black Beans: 1.4 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 25% lower in saturated fats.

Defatted Soy Meal and black beans contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Black Beans vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of black beans 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.

Black Beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

However, defatted soy meal has a higher amount of vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin E.

Black Beans and defatted soy meal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins black beans and defatted soy meal contain side by side, so you can easily compare them.

Black Beans 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 black beans and defatted soy meal comparison focuses on their mineral content.

Black Beans are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of sodium.

Black Beans and defatted soy meal contain the same amount of fluoride.

Check out the table below to learn how black beans and defatted soy meal compare when it comes to mineral content.

The Final Word

Black Beans and defatted soy meal are highly nutritious and a great addition to a plant-based diet.

Both black beans 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.