Hemp Seeds vs Defatted Soy Meal: Difference, Benefits, More

Although hemp seeds and defatted soy meal belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While hemp seeds belong to the nuts and seeds group, defatted soy meal belong to legumes food group.

That’s why we decided to create an in-depth article that compares hemp seeds and defatted soy meal, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how hemp seeds and defatted soy meal compare specifically.

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

These seeds have gained popularity recently as a health food due to their high protein and nutrient content.

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.

Defatted Soy Meal

Soy meal, also known as defatted soy flour, is a byproduct of the production of soy oil.

It is made by grinding the remaining solids (after the oil has been extracted) into a fine powder.

Soy meal is a good source of plant-based protein and is commonly used as a protein supplement in animal feed and as an ingredient in a variety of food products.

One of the main health benefits of soy meal is its high protein content. Soybeans, from which soy meal is made, are a good source of plant-based protein, making soy meal a popular choice for vegetarians and vegans.

Soy meal is also rich in a number of nutrients, including vitamins, minerals, and amino acids.

It is also a good source of fiber, which can help to improve digestion and lower cholesterol levels.

In terms of health benefits, soy meal has been shown to have a number of positive effects on the body.

It is a good source of isoflavones, plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Some studies have also suggested that soy meal may have a positive effect on bone health, due to its high calcium content.

Defatted Soy Meal is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Hemp Seeds vs Defatted Soy Meal Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing hemp seeds vs defatted soy meal.

This comparison will start by comparing the caloric value of hemp seeds and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Hemp Seeds vs Defatted Soy Meal Calories

Comparing defatted soy meal vs hemp seeds for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp seeds and defatted soy meal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Hemp Seeds vs Defatted Soy Meal Protein

Legumes and most legume products, including hemp seeds and defatted soy meal, are important sources of plant-based protein.

Defatted Soy Meal offers around 36% more protein than hemp seeds.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while hemp seeds has 31.6 grams of protein per 100 grams.

Hemp Seeds vs Defatted Soy Meal 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 hemp seeds and defatted soy meal.

The total amount of carbohydrates is around 76% higher in defatted soy meal than in hemp seeds. It have 35.9 grams per 100 grams, compared to 8.7 grams in hemp seeds.

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There’s less sugar in hemp seeds than in defatted soy meal, 76% precisely.

One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of defatted soy meal contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in hemp seeds and defatted soy meal.

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

With 1.5 grams of fiber per portion, defatted soy meal is a better source of fiber than hemp seeds which offers 1.1 grams per portion.

Hemp Seeds vs Defatted Soy Meal Fats

Fats in hemp seeds and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in hemp seeds and defatted soy meal:

• Hemp Seeds: 48.8 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 93% lower in saturated fats.

Defatted Soy Meal and hemp seeds contain 0.3 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of hemp seeds and defatted soy meal.

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

Hemp Seeds has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, defatted soy meal has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Hemp Seeds and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins hemp seeds and defatted soy meal contain side by side, so you can easily compare them.

Hemp Seeds vs Defatted Soy Meal 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 hemp seeds and defatted soy meal comparison focuses on their mineral content.

Hemp Seeds is a better source of calcium, copper, iron, potassium, and selenium than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of magnesium, manganese, phosphorus, sodium, and zinc.

Hemp Seeds and defatted soy meal contain the same amount of fluoride.

Check out the table below to learn how hemp seeds and defatted soy meal compare when it comes to mineral content.

The Final Word

Hemp Seeds and defatted soy meal are highly nutritious and a great addition to a plant-based diet.

Both hemp seeds and defatted soy meal are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds 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, nuts and seeds are a 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.