Bulgur vs Defatted Soy Meal: Which Is Healthier?

Although bulgur and defatted soy meal belong to different food groups, while bulgur belong is a grain, and defatted soy meal belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares bulgur and defatted soy meal, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how bulgur and defatted soy meal compare specifically.

Bulgur

Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

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.

Bulgur 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 bulgur vs defatted soy meal.

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

Bulgur vs Defatted Soy Meal Calories

Most calories in raw grains and 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 bulgur for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 342 calories per 100 grams of bulgur.

However, both bulgur 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.

Bulgur vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 75% more protein than bulgur.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Bulgur 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 bulgur and defatted soy meal.

The total amount of carbohydrates is around 53% higher in bulgur than in defatted soy meal. It have 75.9 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in bulgur than in defatted soy meal, 94% precisely.

One handful of bulgur (28 grams) contains 0.1 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 bulgur and defatted soy meal.

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

With 3.5 grams of fiber per portion, bulgur is a better source of fiber than defatted soy meal which bulgur offers 1.5 grams per portion.

Bulgur vs Defatted Soy Meal Fats

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

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

Total fat in bulgur and defatted soy meal:

• Bulgur: 1.3 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, bulgur is 33% lower in saturated fats.

Bulgur and defatted soy meal contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Bulgur vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of bulgur 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.

Bulgur has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, defatted soy meal has a higher amount of vitamin B3 (Niacin), and vitamin E.

Bulgur 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 bulgur and defatted soy meal contain side by side, so you can easily compare them.

Bulgur 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 bulgur and defatted soy meal comparison focuses on their mineral content.

Bulgur is 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.

Bulgur and defatted soy meal contain the same amount of fluoride.

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

The Final Word

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

Both bulgur 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 grains 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 and grains 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.