Lupins vs Soy Protein Isolate: Which One is Better for You?

Lupins and soy protein isolate 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 soy protein isolate 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.

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Lupins vs Soy Protein Isolate 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 soy protein isolate.

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

Lupins vs Soy Protein Isolate 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 soy protein isolate vs lupins for weight loss, soy protein isolate is slightly lower in calories, with 335 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both lupins and soy protein isolate 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 Soy Protein Isolate Protein

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

Soy Protein Isolate offers around 59% more protein than lupins.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while lupins have 36.2 grams of protein per 100 grams.

Lupins vs Soy Protein Isolate 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 soy protein isolate.

The total amount of carbohydrates is around 100% higher in lupins than in soy protein isolate. They have 40.4 grams per 100 grams, compared to 0 grams in soy protein isolate.

There’s less sugar in soy protein isolate than in lupins, 100% precisely.

One handful of soy protein isolate (28 grams) contains 0 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in lupins and soy protein isolate.

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 soy protein isolate which lupins offer 0 grams per portion.

Lupins vs Soy Protein Isolate Fats

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

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

Total fat in lupins and soy protein isolate:

• Lupins: 9.7 grams per 100 grams
• Soy Protein Isolate: 3.4 per 100 grams

Speaking of saturated fats, soy protein isolate is 67% lower in saturated fats.

Soy Protein Isolate and lupins contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Lupins vs Soy Protein Isolate Vitamins Content

This section will discuss the vitamin content of lupins and soy protein isolate.

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

However, soy protein isolate has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Lupins and soy protein isolate contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

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

Lupins vs Soy Protein Isolate 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 soy protein isolate comparison focuses on their mineral content.

Lupins are a better source of calcium, copper, iron, phosphorus, and sodium than soy protein isolate.

On the other hand, soy protein isolate is a higher amount of magnesium, manganese, potassium, selenium, and zinc.

Lupins and soy protein isolate contain the same amount of fluoride.

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

The Final Word

Lupins and soy protein isolate are highly nutritious and a great addition to a plant-based diet.

Both lupins and soy protein isolate 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.