Defatted Soy Meal vs Vigna Mungo Beans: Which Is Healthier?
Defatted Soy Meal and vigna mungo beans 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 vigna mungo beans 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.
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Defatted Soy Meal vs Vigna Mungo Beans 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 vigna mungo beans.
This comparison will start by comparing the caloric value of defatted soy meal and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Defatted Soy Meal||Vigna Mungo Beans|
|Energy||337 kcal||341 kcal|
|Carbs||35.9 g||59 g|
|Sugar||6.2 g||6.6 g|
|Fiber||5.4 g||18.3 g|
|Protein||49.2 g||25.2 g|
|Fat||2.39 g||1.64 g|
|Saturated Fat||0.268 g||0.114 g|
Defatted Soy Meal vs Vigna Mungo Beans 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 vigna mungo beans for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.
However, both defatted soy meal and vigna mungo beans 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 Vigna Mungo Beans Protein
Legumes and most legume products, including defatted soy meal and vigna mungo beans, are important sources of plant-based protein.
Defatted Soy Meal offers around 49% more protein than vigna mungo beans.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while vigna mungo beans have 25.2 grams of protein per 100 grams.
Defatted Soy Meal vs Vigna Mungo Beans 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 vigna mungo beans.
The total amount of carbohydrates is around 39% higher in vigna mungo beans than in defatted soy meal. They have 59 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in defatted soy meal than in vigna mungo beans, 6% precisely.
One handful of defatted soy meal (28 grams) contains 1.7 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in defatted soy meal and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than defatted soy meal which offer 1.5 grams per portion.
Defatted Soy Meal vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, defatted soy meal and vigna mungo beans are low in fat.
Fats in defatted soy meal and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in defatted soy meal and vigna mungo beans:
- Defatted Soy Meal: 2.4 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 67% lower in saturated fats.
Vigna Mungo Beans and defatted soy meal contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Defatted Soy Meal vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of defatted soy meal and vigna mungo beans.
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), and vitamin E.
However, vigna mungo beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
Defatted Soy Meal and vigna mungo beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins defatted soy meal and vigna mungo beans contain side by side, so you can easily compare them.
|Defatted Soy Meal||Vigna Mungo Beans|
|Vitamin A||40 IU||23 IU|
|Vitamin B1 (Thiamine)||0.691 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.251 mg||0.254 mg|
|Vitamin B3 (Niacin)||2.59 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||1.98 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.569 mg||0.281 mg|
|Vitamin B9 (Folate)||303 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0.51 mg|
|Vitamin K||29.3 µg||9 µg|
Defatted Soy Meal vs Vigna Mungo Beans 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 vigna mungo beans comparison focuses on their mineral content.
Defatted Soy Meal is a better source of fluoride, selenium, and sodium than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Check out the table below to learn how defatted soy meal and vigna mungo beans compare when it comes to mineral content.
|Defatted Soy Meal||Vigna Mungo Beans|
|Calcium||244 mg||138 mg|
|Copper||2 mg||0.981 mg|
|Iron||13.7 mg||7.57 mg|
|Magnesium||306 mg||267 mg|
|Manganese||3.8 mg||1.53 mg|
|Phosphorus||701 mg||379 mg|
|Potassium||2490 mg||983 mg|
|Selenium||3.3 µg||8.2 µg|
|Sodium||3 mg||38 mg|
|Zinc||5.06 mg||3.35 mg|
The Final Word
Defatted Soy Meal and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both defatted soy meal and vigna mungo beans 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.
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