Defatted Soy Meal vs Tempeh: What’s The Difference?

Defatted Soy Meal and tempeh 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 defatted soy meal and tempeh and help you learn more about their similarities and differences.

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.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans.

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

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh 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.

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

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Defatted Soy Meal vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing defatted soy meal vs tempeh.

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

Defatted Soy Meal vs Tempeh 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 tempeh vs defatted soy meal for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 337 calories per 100 grams of defatted soy meal.

However, both defatted soy meal and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Defatted Soy Meal vs Tempeh Protein

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

Defatted Soy Meal offers around 59% more protein than tempeh.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Defatted Soy Meal vs Tempeh 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 defatted soy meal and tempeh.

The total amount of carbohydrates is around 79% higher in defatted soy meal than in tempeh. It have 35.9 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in defatted soy meal than in tempeh, 19% precisely.

One handful of defatted soy meal (28 grams) contains 1.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 2.6 grams of fiber per portion, tempeh is a better source of fiber than defatted soy meal which offers 1.5 grams per portion.

Defatted Soy Meal vs Tempeh Fats

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

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

Total fat in defatted soy meal and tempeh:

• Defatted Soy Meal: 2.4 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, defatted soy meal is 88% lower in saturated fats.

Defatted Soy Meal and tempeh contain 0.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Defatted Soy Meal vs Tempeh Vitamins Content

This section will discuss the vitamin content of defatted soy meal and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Defatted Soy Meal has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Defatted Soy Meal and tempeh contain the same amount of vitamin C, and vitamin D.

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

Defatted Soy Meal vs Tempeh 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 defatted soy meal and tempeh comparison focuses on their mineral content.

Defatted Soy Meal is a better source of fluoride, and sodium than tempeh.

On the other hand, tempeh is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

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

The Final Word

Defatted Soy Meal and tempeh are highly nutritious and a great addition to a plant-based diet.

Both defatted soy meal and tempeh 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.