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Durum wheat vs Full-Fat Soy Flour: Which Is Healthier?

This article explains the key similarities and differences between durum wheat and full-fat soy flour, foods from the grains and legumes food groups. Read on to learn more about the durum wheat vs full-fat soy flour comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 18, 2023.

Although durum wheat and full-fat soy flour belong to different food groups, while durum wheat belong is a grain, and full-fat soy flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares durum wheat and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how durum wheat and full-fat soy flour compare specifically.

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy 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.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

Durum wheat vs Full-Fat Soy Flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs full-fat soy flour.

This comparison will start by comparing the caloric value of durum wheat and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Durum wheatFull-Fat Soy Flour
Energy339 kcal434 kcal
Carbs71.1 g31.9 g
Sugar0 g7.5 g
Fiber3.4 g9.6 g
Protein13.7 g37.8 g
Fat2.47 g20.6 g
Saturated Fat0.454 g2.99 g

Durum wheat vs Full-Fat Soy Flour Calories

Most calories in raw grains and 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 durum wheat vs full-fat soy flour for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both durum wheat and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Durum wheat vs Full-Fat Soy Flour Protein

Legumes and most legume products, including durum wheat and full-fat soy flour, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 64% more protein than durum wheat.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat vs Full-Fat Soy Flour 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 durum wheat and full-fat soy flour.

The total amount of carbohydrates is around 55% higher in durum wheat than in full-fat soy flour. It have 71.1 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

There’s less sugar in durum wheat than in full-fat soy flour, 100% precisely.

One handful of durum wheat (28 grams) contains 0 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in durum wheat and full-fat soy flour.

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

With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than durum wheat which offers 1 grams per portion.

Durum wheat vs Full-Fat Soy Flour Fats

Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and full-fat soy flour are low in fat.

Fats in durum wheat and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in durum wheat and full-fat soy flour:

  • Durum wheat: 2.5 grams per 100 grams
  • Full-Fat Soy Flour: 20.6 per 100 grams

Speaking of saturated fats, durum wheat is 83% lower in saturated fats.

Durum wheat and full-fat soy flour contain 0.5 grams and 3 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of durum wheat and full-fat soy flour.

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

Durum wheat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, full-fat soy flour has a higher amount of vitamin B3 (Niacin).

Durum wheat and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins durum wheat and full-fat soy flour contain side by side, so you can easily compare them.

Durum wheatFull-Fat Soy Flour
Vitamin A0120 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.419 mg0.581 mg
Vitamin B2 (Riboflavin)0.121 mg1.16 mg
Vitamin B3 (Niacin)6.74 mg4.32 mg
Vitamin B5 (Pantothenic acid)0.935 mg1.59 mg
Vitamin B6 (Pyroxidine)0.419 mg0.461 mg
Vitamin B9 (Folate)43 µg345 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg1.95 mg
Vitamin K0.9 µg70 µg

Durum wheat vs Full-Fat Soy Flour 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 durum wheat and full-fat soy flour comparison focuses on their mineral content.

Durum wheat is a better source of calcium, copper, fluoride, iron, magnesium, potassium, and sodium than full-fat soy flour.

On the other hand, full-fat soy flour is a higher amount of manganese, phosphorus, selenium, and zinc.

Check out the table below to learn how durum wheat and full-fat soy flour compare when it comes to mineral content.

Durum wheatFull-Fat Soy Flour
Calcium34 mg206 mg
Copper0.553 mg2.92 mg
Fluoride02.2 µg
Iron3.52 mg6.37 mg
Magnesium144 mg429 mg
Manganese3.01 mg2.28 mg
Phosphorus508 mg494 mg
Potassium431 mg2520 mg
Selenium89.4 µg7.5 µg
Sodium2 mg13 mg
Zinc4.16 mg3.92 mg

The Final Word

Durum wheat and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.

Both durum wheat and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains 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 and grains 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

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