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Chickpea Flour vs Defatted Soy Meal: How To Choose?

This article explains the key similarities and differences between chickpea flour and defatted soy meal, foods from the legumes and legume product group. Read on to learn more about the chickpea flour vs defatted soy meal comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 14, 2023.

Chickpea Flour 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 chickpea flour and defatted soy meal and help you learn more about their similarities and differences.

Chickpea Flour

Chickpea flour, also known as gram flour or besan, is a type of flour made from ground, dried chickpeas.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its nutty, slightly sweet flavor.

Chickpea flour is a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be used in a variety of dishes, including breads, pancakes, and fritters, and is also a key ingredient in traditional dishes such as falafel and socca.

There’s also a pasta made of chickpea flour. Check out how chickpea pasta compares to a regular pasta.

In addition to being a nutritious food, chickpea flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Chickpea flour is also a good source of several important minerals, including iron, zinc, and magnesium.

Chickpea Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin E, and 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.

Chickpea Flour 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 chickpea flour vs defatted soy meal.

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

Chickpea FlourDefatted Soy Meal
Energy387 kcal337 kcal
Carbs57.8 g35.9 g
Sugar10.8 g6.2 g
Fiber10.8 g5.4 g
Protein22.4 g49.2 g
Fat6.69 g2.39 g
Saturated Fat0.693 g0.268 g

Chickpea Flour 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 chickpea flour for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both chickpea flour 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.

Chickpea Flour vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 54% more protein than chickpea flour.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.

Chickpea Flour 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 chickpea flour and defatted soy meal.

The total amount of carbohydrates is around 38% higher in chickpea flour than in defatted soy meal. It have 57.8 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in defatted soy meal than in chickpea flour, 43% precisely.

One handful of defatted soy meal (28 grams) contains 1.7 grams of sugar, while the same amount of chickpea flour contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chickpea flour and defatted soy meal.

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

With 3 grams of fiber per portion, chickpea flour is a better source of fiber than defatted soy meal which chickpea flour offers 1.5 grams per portion.

Chickpea Flour vs Defatted Soy Meal Fats

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

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

Total fat in chickpea flour and defatted soy meal:

  • Chickpea Flour: 6.7 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 57% lower in saturated fats.

Defatted Soy Meal and chickpea flour contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Chickpea Flour vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of chickpea flour 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.

Chickpea Flour has a higher amount of vitamin B1 (Thiamine), 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 A, vitamin B9 (Folate), and vitamin E.

Chickpea Flour 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 chickpea flour and defatted soy meal contain side by side, so you can easily compare them.

Chickpea FlourDefatted Soy Meal
Vitamin A41 IU40 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.486 mg0.691 mg
Vitamin B2 (Riboflavin)0.106 mg0.251 mg
Vitamin B3 (Niacin)1.76 mg2.59 mg
Vitamin B5 (Pantothenic acid)0.606 mg1.98 mg
Vitamin B6 (Pyroxidine)0.492 mg0.569 mg
Vitamin B9 (Folate)437 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.83 mg0.01 mg
Vitamin K9.1 µg29.3 µg

Chickpea Flour 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 chickpea flour and defatted soy meal comparison focuses on their mineral content.

Chickpea Flour is 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 chickpea flour and defatted soy meal compare when it comes to mineral content.

Chickpea FlourDefatted Soy Meal
Calcium45 mg244 mg
Copper0.912 mg2 mg
Fluoride2.2 µg0
Iron4.86 mg13.7 mg
Magnesium166 mg306 mg
Manganese1.6 mg3.8 mg
Phosphorus318 mg701 mg
Potassium846 mg2490 mg
Selenium8.3 µg3.3 µg
Sodium64 mg3 mg
Zinc2.81 mg5.06 mg

The Final Word

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

Both chickpea flour 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

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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