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Lupins vs Defatted Soy Meal: Which Is Healthier?

This article explains the key similarities and differences between lupins and defatted soy meal, foods from the legumes and legume product group. Read on to learn more about the lupins vs defatted soy meal comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 7, 2023.

Lupins 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 lupins and defatted soy meal and help you learn more about their similarities and differences.

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.

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.

Lupins 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 lupins vs defatted soy meal.

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

LupinsDefatted Soy Meal
Energy371 kcal337 kcal
Carbs40.4 g35.9 g
Sugar2.03 g6.2 g
Fiber18.9 g5.4 g
Protein36.2 g49.2 g
Fat9.74 g2.39 g
Saturated Fat1.16 g0.268 g

Lupins 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 lupins for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both lupins 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.

Lupins vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 26% more protein than lupins.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while lupins have 36.2 grams of protein per 100 grams.

Lupins 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 lupins and defatted soy meal.

The total amount of carbohydrates is around 11% higher in lupins than in defatted soy meal. They have 40.4 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in lupins than in defatted soy meal, 65% precisely.

One handful of lupins (28 grams) contains 0.6 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 lupins 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, lupins are a better source of fiber than defatted soy meal which lupins offer 1.5 grams per portion.

Lupins vs Defatted Soy Meal Fats

Like most other legumes, with the exception of lupins and peanuts, lupins and defatted soy meal are low in fat.

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

Total fat in lupins and defatted soy meal:

  • Lupins: 9.7 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 75% lower in saturated fats.

Defatted Soy Meal and lupins contain 0.3 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Lupins vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of lupins 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.

Lupins 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 C, vitamin B9 (Folate), and vitamin E.

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

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

LupinsDefatted Soy Meal
Vitamin A040 IU
Vitamin C4.8 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.64 mg0.691 mg
Vitamin B2 (Riboflavin)0.22 mg0.251 mg
Vitamin B3 (Niacin)2.19 mg2.59 mg
Vitamin B5 (Pantothenic acid)0.75 mg1.98 mg
Vitamin B6 (Pyroxidine)0.357 mg0.569 mg
Vitamin B9 (Folate)355 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.49 mg0.01 mg
Vitamin K5 µg29.3 µg

Lupins 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 lupins and defatted soy meal comparison focuses on their mineral content.

Lupins 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 selenium, and sodium.

Lupins and defatted soy meal contain the same amount of fluoride.

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

LupinsDefatted Soy Meal
Calcium176 mg244 mg
Copper1.02 mg2 mg
Fluoride00
Iron4.36 mg13.7 mg
Magnesium198 mg306 mg
Manganese2.38 mg3.8 mg
Phosphorus440 mg701 mg
Potassium1010 mg2490 mg
Selenium8.2 µg3.3 µg
Sodium15 mg3 mg
Zinc4.75 mg5.06 mg

The Final Word

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

Both lupins 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.

Sources

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.

How we ensure this article is accurate?
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