Full-Fat Soy Flour vs Vigna Mungo Beans: Which Is Better?

Full-Fat Soy Flour and vigna mungo beans 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 vigna mungo beans 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.

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

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

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

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Full-Fat Soy Flour vs Vigna Mungo Beans 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 vigna mungo beans.

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

Full-Fat Soy Flour vs Vigna Mungo Beans 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 vigna mungo beans vs full-fat soy flour for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour and vigna mungo beans 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 Vigna Mungo Beans Protein

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

Full-Fat Soy Flour offers around 33% more protein than vigna mungo beans.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while vigna mungo beans have 25.2 grams of protein per 100 grams.

Full-Fat Soy Flour vs Vigna Mungo Beans 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 vigna mungo beans.

The total amount of carbohydrates is around 46% higher in vigna mungo beans than in full-fat soy flour. They have 59 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

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There’s less sugar in vigna mungo beans than in full-fat soy flour, 14% precisely.

One handful of vigna mungo beans (28 grams) contains 1.8 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 vigna mungo beans.

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

With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than full-fat soy flour which offer 2.7 grams per portion.

Full-Fat Soy Flour vs Vigna Mungo Beans Fats

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

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

Total fat in full-fat soy flour and vigna mungo beans:

• Full-Fat Soy Flour: 20.6 grams per 100 grams
• Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 97% lower in saturated fats.

Vigna Mungo Beans and full-fat soy flour contain 0.1 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of full-fat soy flour and vigna mungo beans.

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

However, vigna mungo beans have a higher amount of vitamin A, 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 vigna mungo beans 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 vigna mungo beans contain side by side, so you can easily compare them.

Full-Fat Soy Flour vs Vigna Mungo Beans 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 vigna mungo beans comparison focuses on their mineral content.

Full-Fat Soy Flour is a better source of iron, selenium, and sodium than vigna mungo beans.

On the other hand, vigna mungo beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc.

Full-Fat Soy Flour and vigna mungo beans contain the same amount of fluoride.

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

The Final Word

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

Both full-fat soy flour and vigna mungo beans 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.