Brazil Nuts vs Defatted Soy Meal: Which Is Healthier?
Although brazil nuts and defatted soy meal belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While brazil nuts belong to the nuts and seeds group, defatted soy meal belong to legumes food group.
That’s why we decided to create an in-depth article that compares brazil nuts and defatted soy meal, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how brazil nuts and defatted soy meal compare specifically.
Brazil nuts (Bertholletia excelsa) are a type of nut that is native to the Amazon rainforest in South America.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Brazil nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate Brazil nuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Brazil nuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Brazil nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving Brazil nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Brazil Nuts is an excellent source of Vitamin B1 (Thiamine), and Vitamin E.
It also contains Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) in a small amount.
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.
Brazil Nuts 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 brazil nuts vs defatted soy meal.
This comparison will start by comparing the caloric value of brazil nuts and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Brazil Nuts||Defatted Soy Meal|
|Energy||659 kcal||337 kcal|
|Carbs||11.74 g||35.9 g|
|Sugar||2.33 g||6.2 g|
|Fiber||7.5 g||5.4 g|
|Protein||14.32 g||49.2 g|
|Fat||67.1 g||2.39 g|
|Saturated Fat||16.134 g||0.268 g|
Brazil Nuts vs Defatted Soy Meal Calories
Comparing defatted soy meal vs brazil nuts for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 659 calories per 100 grams of brazil nuts.
However, both brazil nuts 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.
Brazil Nuts vs Defatted Soy Meal Protein
Legumes and most legume products, including brazil nuts and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 71% more protein than brazil nuts.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while brazil nuts has 14.3 grams of protein per 100 grams.
Brazil Nuts 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 brazil nuts and defatted soy meal.
The total amount of carbohydrates is around 67% higher in defatted soy meal than in brazil nuts. It have 35.9 grams per 100 grams, compared to 11.7 grams in brazil nuts.
There’s less sugar in brazil nuts than in defatted soy meal, 59% precisely.
One handful of brazil nuts (28 grams) contains 0.7 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 brazil nuts and defatted soy meal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.1 grams of fiber per portion, brazil nuts is a better source of fiber than defatted soy meal which brazil nuts offers 1.5 grams per portion.
Brazil Nuts vs Defatted Soy Meal Fats
Fats in brazil nuts and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in brazil nuts and defatted soy meal:
- Brazil Nuts: 67.1 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, defatted soy meal is 98% lower in saturated fats.
Defatted Soy Meal and brazil nuts contain 0.3 grams and 16.1 grams of saturated fat per 100 grams, respectively.
Brazil Nuts vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of brazil nuts 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.
Brazil Nuts 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), and vitamin K.
However, defatted soy meal has a higher amount of vitamin C, and vitamin E.
Brazil Nuts and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins brazil nuts and defatted soy meal contain side by side, so you can easily compare them.
|Brazil Nuts||Defatted Soy Meal|
|Vitamin A||0||40 IU|
|Vitamin C||0.7 mg||0|
|Vitamin B1 (Thiamine)||0.617 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.035 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.295 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.184 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.101 mg||0.569 mg|
|Vitamin B9 (Folate)||22 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||5.65 mg||0.01 mg|
|Vitamin K||0||29.3 µg|
Brazil Nuts 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 brazil nuts and defatted soy meal comparison focuses on their mineral content.
Brazil Nuts is a better source of calcium, copper, iron, manganese, potassium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of magnesium, phosphorus, and selenium.
Brazil Nuts and defatted soy meal contain the same amount of fluoride, and sodium.
Check out the table below to learn how brazil nuts and defatted soy meal compare when it comes to mineral content.
|Brazil Nuts||Defatted Soy Meal|
|Calcium||160 mg||244 mg|
|Copper||1.743 mg||2 mg|
|Iron||2.43 mg||13.7 mg|
|Magnesium||376 mg||306 mg|
|Manganese||1.223 mg||3.8 mg|
|Phosphorus||725 mg||701 mg|
|Potassium||659 mg||2490 mg|
|Selenium||1917 µg||3.3 µg|
|Sodium||3 mg||3 mg|
|Zinc||4.06 mg||5.06 mg|
The Final Word
Brazil Nuts and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both brazil nuts 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 nuts, seeds 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, nuts and seeds 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?