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Full-Fat Soy Flour vs Pigeon Peas: What’s The Difference?

This article explains the key similarities and differences between full-fat soy flour and pigeon peas, foods from the legumes and legume product group. Read on to learn more about the full-fat soy flour vs pigeon peas comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 19, 2023.

Full-Fat Soy Flour and pigeon peas 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 pigeon peas 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.

Pigeon Peas

Pigeon peas (Cajanus cajan) are a legume widely cultivated in tropical and subtropical regions worldwide.

They are a staple food in many countries, including India, Africa, and South America.

Pigeon peas are known for their high protein and fiber content, as well as their rich flavor and versatility in cooking.

Pigeon peas can be used in various dishes such as dals, curries, soups, and stews. They can also be used to make flour and snacks.

They peas are an excellent source of plant-based protein and are a good source of minerals like iron, zinc, and potassium.

They are also rich in antioxidants and can help to reduce inflammation and protect against certain types of cancer.

Pigeon peas are also low in fat and cholesterol-free, making them a great option for a healthy diet.

Pigeon Peas is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Full-Fat Soy Flour vs Pigeon Peas 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 pigeon peas.

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

Full-Fat Soy FlourPigeon Peas
Energy434 kcal343 kcal
Carbs31.9 g62.78 g
Fiber9.6 g15 g
Protein37.8 g21.7 g
Fat20.6 g1.49 g
Saturated Fat2.99 g0.33 g

Full-Fat Soy Flour vs Pigeon Peas 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 pigeon peas vs full-fat soy flour for weight loss, pigeon peas is slightly lower in calories, with 343 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour and pigeon peas 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 Pigeon Peas Protein

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

Full-Fat Soy Flour offers around 43% more protein than pigeon peas.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while pigeon peas has 21.7 grams of protein per 100 grams.

Full-Fat Soy Flour vs Pigeon Peas 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 pigeon peas.

The total amount of carbohydrates is around 49% higher in pigeon peas than in full-fat soy flour. It have 62.8 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

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

One handful of pigeon peas (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 pigeon peas.

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

With 4.2 grams of fiber per portion, pigeon peas is a better source of fiber than full-fat soy flour which offers 2.7 grams per portion.

Full-Fat Soy Flour vs Pigeon Peas Fats

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

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

Total fat in full-fat soy flour and pigeon peas:

  • Full-Fat Soy Flour: 20.6 grams per 100 grams
  • Pigeon Peas: 1.5 per 100 grams

Speaking of saturated fats, pigeon peas is 90% lower in saturated fats.

Pigeon Peas and full-fat soy flour contain 0.3 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Pigeon Peas Vitamins Content

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

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 B1 (Thiamine), and vitamin B9 (Folate).

However, pigeon peas has 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 pigeon peas contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Full-Fat Soy FlourPigeon Peas
Vitamin A120 IU28 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.581 mg0.643 mg
Vitamin B2 (Riboflavin)1.16 mg0.187 mg
Vitamin B3 (Niacin)4.32 mg2.965 mg
Vitamin B5 (Pantothenic acid)1.59 mg1.266 mg
Vitamin B6 (Pyroxidine)0.461 mg0.283 mg
Vitamin B9 (Folate)345 µg456 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.95 mg0
Vitamin K70 µg0

Full-Fat Soy Flour vs Pigeon Peas 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 pigeon peas comparison focuses on their mineral content.

Full-Fat Soy Flour is a better source of selenium, and sodium than pigeon peas.

On the other hand, pigeon peas is a higher amount of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.

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

Full-Fat Soy FlourPigeon Peas
Calcium206 mg130 mg
Copper2.92 mg1.057 mg
Fluoride2.2 µg0
Iron6.37 mg5.23 mg
Magnesium429 mg183 mg
Manganese2.28 mg1.791 mg
Phosphorus494 mg367 mg
Potassium2520 mg1392 mg
Selenium7.5 µg8.2 µg
Sodium13 mg17 mg
Zinc3.92 mg2.76 mg

The Final Word

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

Both full-fat soy flour and pigeon peas 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.

Sources

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