Full-Fat Soy Flour vs Koyadofu: Which Is Better?
Full-Fat Soy Flour and koyadofu 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 full-fat soy flour and koyadofu and help you learn more about their similarities and differences.
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.
Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.
It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.
This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.
Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.
It is also low in calories and fat and cholesterol-free.
Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.
Eating it regularly can help in maintaining overall health and well-being.
Koyadofu is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Full-Fat Soy Flour vs Koyadofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing full-fat soy flour vs koyadofu.
This comparison will start by comparing the caloric value of full-fat soy flour and koyadofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Full-Fat Soy Flour
Full-Fat Soy Flour vs Koyadofu 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 full-fat soy flour vs koyadofu for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.
However, both full-fat soy flour and koyadofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Full-Fat Soy Flour vs Koyadofu Protein
Legumes and most legume products, including full-fat soy flour and koyadofu, are important sources of plant-based protein.
Koyadofu offers around 28% more protein than full-fat soy flour.
Koyadofu has 52.5 grams of protein per 100 grams, while full-fat soy flour has 37.8 grams of protein per 100 grams.
Full-Fat Soy Flour vs Koyadofu 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 full-fat soy flour and koyadofu.
The total amount of carbohydrates is around 69% higher in full-fat soy flour than in koyadofu. It have 31.9 grams per 100 grams, compared to 10 grams in koyadofu.
There’s less sugar in koyadofu than in full-fat soy flour, 100% precisely.
One handful of koyadofu (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 full-fat soy flour and koyadofu.
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 koyadofu which full-fat soy flour offers 2 grams per portion.
Full-Fat Soy Flour vs Koyadofu Fats
Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and koyadofu are low in fat.
Fats in full-fat soy flour and koyadofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in full-fat soy flour and koyadofu:
- Full-Fat Soy Flour: 20.6 grams per 100 grams
- Koyadofu: 30.3 per 100 grams
Speaking of saturated fats, full-fat soy flour is 32% lower in saturated fats.
Full-Fat Soy Flour and koyadofu contain 3 grams and 4.4 grams of saturated fat per 100 grams, respectively.
Full-Fat Soy Flour vs Koyadofu Vitamins Content
This section will discuss the vitamin content of full-fat soy flour and koyadofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Full-Fat Soy Flour has a higher amount of vitamin A, and vitamin C.
However, koyadofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Full-Fat Soy Flour and koyadofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins full-fat soy flour and koyadofu contain side by side, so you can easily compare them.
|Full-Fat Soy Flour
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Full-Fat Soy Flour vs Koyadofu 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 full-fat soy flour and koyadofu comparison focuses on their mineral content.
Full-Fat Soy Flour is a better source of calcium, iron, manganese, selenium, and zinc than koyadofu.
On the other hand, koyadofu is a higher amount of copper, fluoride, magnesium, phosphorus, potassium, and sodium.
Check out the table below to learn how full-fat soy flour and koyadofu compare when it comes to mineral content.
|Full-Fat Soy Flour
The Final Word
Full-Fat Soy Flour and koyadofu are highly nutritious and a great addition to a plant-based diet.
Both full-fat soy flour and koyadofu 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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