Lima Beans vs Defatted Soy Meal: How To Choose?
Lima Beans and defatted soy meal 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 lima beans and defatted soy meal and help you learn more about their similarities and differences.
Lima Beans
Lima beans (Phaseolus lunatus), also known as butter beans, are a type of legume native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their creamy, buttery texture.
Lima beans are also a good source of several important nutrients, including potassium, iron, and folate.
They can be enjoyed in a variety of dishes, such as lima bean soup, salads, and dips.
In addition to being a nutritious food, lima beans have been shown to have a number of potential health benefits.
They have been linked to lower blood pressure and cholesterol levels, and may also help to reduce the risk of certain types of cancer.
Lima Beans 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 E, and Vitamin K.
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.
Lima Beans 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 lima beans vs defatted soy meal.
This comparison will start by comparing the caloric value of lima beans and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Lima Beans | Defatted Soy Meal | |
---|---|---|
Energy | 338 kcal | 337 kcal |
Carbs | 63.4 g | 35.9 g |
Sugar | 8.5 g | 6.2 g |
Fiber | 19 g | 5.4 g |
Protein | 21.5 g | 49.2 g |
Fat | 0.69 g | 2.39 g |
Saturated Fat | 0.161 g | 0.268 g |
Lima Beans vs Defatted Soy Meal 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 defatted soy meal vs lima beans for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 338 calories per 100 grams of lima beans.
However, both lima beans 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.
Lima Beans vs Defatted Soy Meal Protein
Legumes and most legume products, including lima beans and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 56% more protein than lima beans.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Lima Beans 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 lima beans and defatted soy meal.
The total amount of carbohydrates is around 43% higher in lima beans than in defatted soy meal. They have 63.4 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in defatted soy meal than in lima beans, 29% precisely.
One handful of defatted soy meal (28 grams) contains 1.7 grams of sugar, while the same amount of lima beans contains 2.4 grams.
Lastly, let’s take a look at the dietary fiber in lima beans and defatted soy meal.
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, lima beans are a better source of fiber than defatted soy meal which lima beans offer 1.5 grams per portion.
Lima Beans vs Defatted Soy Meal Fats
Like most other legumes, with the exception of lupins and peanuts, lima beans and defatted soy meal are low in fat.
Fats in lima beans and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lima beans and defatted soy meal:
- Lima Beans: 0.7 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, lima beans are 33% lower in saturated fats.
Lima Beans and defatted soy meal contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Lima Beans vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of lima beans 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.
Lima Beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
However, defatted soy meal has a higher amount of vitamin B9 (Folate), and vitamin E.
Lima Beans and defatted soy meal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lima beans and defatted soy meal contain side by side, so you can easily compare them.
Lima Beans | Defatted Soy Meal | |
---|---|---|
Vitamin A | 0 | 40 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.507 mg | 0.691 mg |
Vitamin B2 (Riboflavin) | 0.202 mg | 0.251 mg |
Vitamin B3 (Niacin) | 1.54 mg | 2.59 mg |
Vitamin B5 (Pantothenic acid) | 1.36 mg | 1.98 mg |
Vitamin B6 (Pyroxidine) | 0.512 mg | 0.569 mg |
Vitamin B9 (Folate) | 395 µg | 303 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.72 mg | 0.01 mg |
Vitamin K | 6 µg | 29.3 µg |
Lima Beans 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 lima beans and defatted soy meal comparison focuses on their mineral content.
Lima Beans are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of fluoride, selenium, and sodium.
Check out the table below to learn how lima beans and defatted soy meal compare when it comes to mineral content.
Lima Beans | Defatted Soy Meal | |
---|---|---|
Calcium | 81 mg | 244 mg |
Copper | 0.74 mg | 2 mg |
Fluoride | 2.2 µg | 0 |
Iron | 7.51 mg | 13.7 mg |
Magnesium | 224 mg | 306 mg |
Manganese | 1.67 mg | 3.8 mg |
Phosphorus | 385 mg | 701 mg |
Potassium | 1720 mg | 2490 mg |
Selenium | 7.2 µg | 3.3 µg |
Sodium | 18 mg | 3 mg |
Zinc | 2.83 mg | 5.06 mg |
The Final Word
Lima Beans and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both lima beans 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 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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