Defatted Soy Meal vs Tofu: How Do They Compare?

Defatted Soy Meal and tofu 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 tofu 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.

Tofu

Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Defatted Soy Meal vs Tofu 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 tofu.

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

Defatted Soy Meal vs Tofu 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 tofu vs defatted soy meal for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 337 calories per 100 grams of defatted soy meal.

However, both defatted soy meal and tofu 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 Tofu Protein

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

Defatted Soy Meal offers around 84% more protein than tofu.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Defatted Soy Meal vs Tofu 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 tofu.

The total amount of carbohydrates is around 95% higher in defatted soy meal than in tofu. It have 35.9 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in tofu than in defatted soy meal, 88% precisely.

One handful of tofu (28 grams) contains 0.2 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 defatted soy meal and tofu.

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

With 1.5 grams of fiber per portion, defatted soy meal is a better source of fiber than tofu which defatted soy meal offers 0.1 grams per portion.

Defatted Soy Meal vs Tofu Fats

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

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

Total fat in defatted soy meal and tofu:

• Defatted Soy Meal: 2.4 grams per 100 grams
• Tofu: 4.8 per 100 grams

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

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

Defatted Soy Meal vs Tofu Vitamins Content

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

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 A, and vitamin C.

However, tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Defatted Soy Meal and tofu contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin E.

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

Defatted Soy Meal vs Tofu 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 tofu comparison focuses on their mineral content.

Defatted Soy Meal is a better source of calcium, selenium, and sodium than tofu.

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

Defatted Soy Meal and tofu contain the same amount of fluoride.

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

The Final Word

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

Both defatted soy meal and tofu 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.