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Broad (Fava) Beans vs Defatted Soy Meal: Which Is Better?

This article explains the key similarities and differences between broad (fava) beans and defatted soy meal, foods from the legumes and legume product group. Read on to learn more about the broad (fava) beans vs defatted soy meal comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 15, 2023.

Broad (Fava) 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 broad (fava) beans and defatted soy meal and help you learn more about their similarities and differences.

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of 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.

Broad (Fava) 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 broad (fava) beans vs defatted soy meal.

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

Broad (Fava) BeansDefatted Soy Meal
Energy341 kcal337 kcal
Carbs58.3 g35.9 g
Sugar5.7 g6.2 g
Fiber25 g5.4 g
Protein26.1 g49.2 g
Fat1.53 g2.39 g
Saturated Fat0.254 g0.268 g

Broad (Fava) 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 broad (fava) 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 broad (fava) beans.

However, both broad (fava) 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.

Broad (Fava) Beans vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 47% more protein than broad (fava) beans.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while broad (fava) beans have 26.1 grams of protein per 100 grams.

Broad (Fava) 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 broad (fava) beans and defatted soy meal.

The total amount of carbohydrates is around 38% higher in broad (fava) beans than in defatted soy meal. They have 58.3 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in broad (fava) beans than in defatted soy meal, 6% precisely.

One handful of broad (fava) beans (28 grams) contains 1.6 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 broad (fava) beans and defatted soy meal.

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

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than defatted soy meal which broad (fava) beans offer 1.5 grams per portion.

Broad (Fava) Beans vs Defatted Soy Meal Fats

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

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

Total fat in broad (fava) beans and defatted soy meal:

  • Broad (Fava) Beans: 1.5 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, broad (fava) beans and defatted soy meal contain the same amount of saturated fats, 0.3 grams per 100 grams.

Broad (Fava) Beans vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of broad (fava) 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.

Broad (Fava) Beans have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

However, defatted soy meal has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

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

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

Broad (Fava) BeansDefatted Soy Meal
Vitamin A53 IU40 IU
Vitamin C1.4 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.555 mg0.691 mg
Vitamin B2 (Riboflavin)0.333 mg0.251 mg
Vitamin B3 (Niacin)2.83 mg2.59 mg
Vitamin B5 (Pantothenic acid)0.976 mg1.98 mg
Vitamin B6 (Pyroxidine)0.366 mg0.569 mg
Vitamin B9 (Folate)423 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.01 mg
Vitamin K9 µg29.3 µg

Broad (Fava) 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 broad (fava) beans and defatted soy meal comparison focuses on their mineral content.

Broad (Fava) Beans are 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 fluoride, selenium, and sodium.

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

Broad (Fava) BeansDefatted Soy Meal
Calcium103 mg244 mg
Copper0.824 mg2 mg
Fluoride2.2 µg0
Iron6.7 mg13.7 mg
Magnesium192 mg306 mg
Manganese1.63 mg3.8 mg
Phosphorus421 mg701 mg
Potassium1060 mg2490 mg
Selenium8.2 µg3.3 µg
Sodium13 mg3 mg
Zinc3.14 mg5.06 mg

The Final Word

Broad (Fava) Beans and defatted soy meal are highly nutritious and a great addition to a plant-based diet.

Both broad (fava) 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.

Sources

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