Full-Fat Soy Flour vs Lupins: Difference, Benefits, More

Full-Fat Soy Flour and lupins 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 lupins 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.

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Full-Fat Soy Flour vs Lupins 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 lupins.

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

Full-Fat Soy Flour vs Lupins 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 lupins vs full-fat soy flour for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour and lupins 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 Lupins Protein

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

Full-Fat Soy Flour offers around 4% more protein than lupins.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while lupins have 36.2 grams of protein per 100 grams.

Full-Fat Soy Flour vs Lupins 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 lupins.

The total amount of carbohydrates is around 21% higher in lupins than in full-fat soy flour. They have 40.4 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

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There’s less sugar in lupins than in full-fat soy flour, 71% precisely.

One handful of lupins (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 lupins.

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than full-fat soy flour which offer 2.7 grams per portion.

Full-Fat Soy Flour vs Lupins Fats

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

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

Total fat in full-fat soy flour and lupins:

• Full-Fat Soy Flour: 20.6 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 60% lower in saturated fats.

Lupins and full-fat soy flour contain 1.2 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Lupins Vitamins Content

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

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), and vitamin B9 (Folate).

However, lupins have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Full-Fat Soy Flour and lupins 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 lupins contain side by side, so you can easily compare them.

Full-Fat Soy Flour vs Lupins 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 lupins comparison focuses on their mineral content.

Full-Fat Soy Flour is a better source of manganese, selenium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of calcium, copper, fluoride, iron, magnesium, phosphorus, and potassium.

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

The Final Word

Full-Fat Soy Flour and lupins are highly nutritious and a great addition to a plant-based diet.

Both full-fat soy flour and lupins 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.