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Coconut Meat vs Defatted Soy Meal: How Are They Different?

This article explains the key similarities and differences between coconut meat and defatted soy meal, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs defatted soy meal comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 8, 2023.

Although coconut meat 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 coconut meat 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 coconut meat 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 coconut meat and defatted soy meal compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), 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.

Coconut Meat 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 coconut meat vs defatted soy meal.

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

Coconut MeatDefatted Soy Meal
Energy354 kcal337 kcal
Carbs15.2 g35.9 g
Sugar6.23 g6.2 g
Fiber9 g5.4 g
Protein3.33 g49.2 g
Fat33.5 g2.39 g
Saturated Fat29.7 g0.268 g

Coconut Meat vs Defatted Soy Meal Calories

Comparing defatted soy meal vs coconut meat for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 93% more protein than coconut meat.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat 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 coconut meat and defatted soy meal.

The total amount of carbohydrates is around 58% higher in defatted soy meal than in coconut meat. It have 35.9 grams per 100 grams, compared to 15.2 grams in coconut meat.

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One handful of coconut meat and defatted soy meal (28 grams) contains 1.7 grams of sugar, the same amount.

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

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

With 2.5 grams of fiber per portion, coconut meat is a better source of fiber than defatted soy meal which coconut meat offers 1.5 grams per portion.

Coconut Meat vs Defatted Soy Meal Fats

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

Total fat in coconut meat and defatted soy meal:

  • Coconut Meat: 33.5 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 99% lower in saturated fats.

Defatted Soy Meal and coconut meat contain 0.3 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of coconut meat 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.

Coconut Meat 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.

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

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

Coconut MeatDefatted Soy Meal
Vitamin A040 IU
Vitamin C3.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.691 mg
Vitamin B2 (Riboflavin)0.02 mg0.251 mg
Vitamin B3 (Niacin)0.54 mg2.59 mg
Vitamin B5 (Pantothenic acid)0.3 mg1.98 mg
Vitamin B6 (Pyroxidine)0.054 mg0.569 mg
Vitamin B9 (Folate)26 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.01 mg
Vitamin K0.2 µg29.3 µg

Coconut Meat 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 coconut meat and defatted soy meal comparison focuses on their mineral content.

Coconut Meat 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 selenium, and sodium.

Coconut Meat and defatted soy meal contain the same amount of fluoride.

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

Coconut MeatDefatted Soy Meal
Calcium14 mg244 mg
Copper0.435 mg2 mg
Fluoride00
Iron2.43 mg13.7 mg
Magnesium32 mg306 mg
Manganese1.5 mg3.8 mg
Phosphorus113 mg701 mg
Potassium356 mg2490 mg
Selenium10.1 µg3.3 µg
Sodium20 mg3 mg
Zinc1.1 mg5.06 mg

The Final Word

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

Both coconut meat 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.

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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