Full-Fat Soy Flour vs Lentils: What’s The Difference?
Full-Fat Soy Flour and lentils 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 lentils 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.
Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.
They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.
One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.
Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.
They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.
Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.
Full-Fat Soy Flour vs Lentils 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 lentils.
This comparison will start by comparing the caloric value of full-fat soy flour and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Full-Fat Soy Flour||Lentils|
|Energy||434 kcal||352 kcal|
|Carbs||31.9 g||63.4 g|
|Sugar||7.5 g||2.03 g|
|Fiber||9.6 g||10.7 g|
|Protein||37.8 g||24.6 g|
|Fat||20.6 g||1.06 g|
|Saturated Fat||2.99 g||0.154 g|
Full-Fat Soy Flour vs Lentils 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 lentils vs full-fat soy flour for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both full-fat soy flour and lentils 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 Lentils Protein
Legumes and most legume products, including full-fat soy flour and lentils, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 35% more protein than lentils.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.
Full-Fat Soy Flour vs Lentils 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 lentils.
The total amount of carbohydrates is around 50% higher in lentils than in full-fat soy flour. They have 63.4 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.
There’s less sugar in lentils than in full-fat soy flour, 71% precisely.
One handful of lentils (28 grams) contains 0.6 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 lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, lentils are a better source of fiber than full-fat soy flour which offer 2.7 grams per portion.
Full-Fat Soy Flour vs Lentils Fats
Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and lentils are low in fat.
Fats in full-fat soy flour and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in full-fat soy flour and lentils:
- Full-Fat Soy Flour: 20.6 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 93% lower in saturated fats.
Lentils and full-fat soy flour contain 0.2 grams and 3 grams of saturated fat per 100 grams, respectively.
Full-Fat Soy Flour vs Lentils Vitamins Content
This section will discuss the vitamin content of full-fat soy flour and lentils.
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 C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, lentils have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin E, and vitamin K.
Full-Fat Soy Flour and lentils 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 lentils contain side by side, so you can easily compare them.
|Full-Fat Soy Flour||Lentils|
|Vitamin A||120 IU||39 IU|
|Vitamin C||0||4.5 mg|
|Vitamin B1 (Thiamine)||0.581 mg||0.873 mg|
|Vitamin B2 (Riboflavin)||1.16 mg||0.211 mg|
|Vitamin B3 (Niacin)||4.32 mg||2.6 mg|
|Vitamin B5 (Pantothenic acid)||1.59 mg||2.14 mg|
|Vitamin B6 (Pyroxidine)||0.461 mg||0.54 mg|
|Vitamin B9 (Folate)||345 µg||479 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.95 mg||0.49 mg|
|Vitamin K||70 µg||5 µg|
Full-Fat Soy Flour vs Lentils 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 lentils comparison focuses on their mineral content.
Full-Fat Soy Flour is a better source of iron than lentils.
On the other hand, lentils are a higher amount of calcium, copper, fluoride, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Check out the table below to learn how full-fat soy flour and lentils compare when it comes to mineral content.
|Full-Fat Soy Flour||Lentils|
|Calcium||206 mg||35 mg|
|Copper||2.92 mg||0.754 mg|
|Iron||6.37 mg||6.51 mg|
|Magnesium||429 mg||47 mg|
|Manganese||2.28 mg||1.39 mg|
|Phosphorus||494 mg||281 mg|
|Potassium||2520 mg||677 mg|
|Selenium||7.5 µg||0.1 µg|
|Sodium||13 mg||6 mg|
|Zinc||3.92 mg||3.27 mg|
The Final Word
Full-Fat Soy Flour and lentils are highly nutritious and a great addition to a plant-based diet.
Both full-fat soy flour and lentils 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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