Chia Seeds vs Defatted Soy Meal: Which Is Healthier?

Although chia seeds 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 chia seeds 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 chia seeds 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 chia seeds and defatted soy meal compare specifically.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of 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.

Chia Seeds 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 chia seeds vs defatted soy meal.

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

Chia Seeds vs Defatted Soy Meal Calories

Comparing defatted soy meal vs chia seeds for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.

However, both chia seeds 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.

Chia Seeds vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 66% more protein than chia seeds.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.

Chia Seeds 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 chia seeds and defatted soy meal.

The total amount of carbohydrates is around 15% higher in chia seeds than in defatted soy meal. It have 42.1 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in chia seeds than in defatted soy meal, 100% precisely.

One handful of chia seeds (28 grams) contains 0 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 chia seeds and defatted soy meal.

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

With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than defatted soy meal which chia seeds offers 1.5 grams per portion.

Chia Seeds vs Defatted Soy Meal Fats

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

Total fat in chia seeds and defatted soy meal:

• Chia Seeds: 30.7 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 91% lower in saturated fats.

Defatted Soy Meal and chia seeds contain 0.3 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of chia seeds 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.

Chia Seeds has a higher amount of 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 A, vitamin C, vitamin B3 (Niacin), and vitamin E.

Chia Seeds and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Chia Seeds 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 chia seeds and defatted soy meal comparison focuses on their mineral content.

Chia Seeds is a better source of copper, iron, manganese, potassium, and zinc than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of calcium, magnesium, phosphorus, selenium, and sodium.

Chia Seeds and defatted soy meal contain the same amount of fluoride.

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

The Final Word

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

Both chia seeds 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.