Pasta vs Defatted Soy Meal: How To Choose?
Although pasta and defatted soy meal belong to different food groups, while pasta belong is a grain, and defatted soy meal belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares pasta and defatted soy meal, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how pasta and defatted soy meal compare specifically.
Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.
Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.
It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.
Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.
Pasta is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
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.
Pasta 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 pasta vs defatted soy meal.
This comparison will start by comparing the caloric value of pasta and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Pasta||Defatted Soy Meal|
|Energy||371 kcal||337 kcal|
|Carbs||74.7 g||35.9 g|
|Sugar||2.67 g||6.2 g|
|Fiber||3.2 g||5.4 g|
|Protein||13 g||49.2 g|
|Fat||1.51 g||2.39 g|
|Saturated Fat||0.277 g||0.268 g|
Pasta vs Defatted Soy Meal Calories
Most calories in raw grains and 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 pasta 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 pasta.
However, both pasta 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.
Pasta vs Defatted Soy Meal Protein
Legumes and most legume products, including pasta and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 74% more protein than pasta.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.
Pasta 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 pasta and defatted soy meal.
The total amount of carbohydrates is around 52% higher in pasta than in defatted soy meal. It have 74.7 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in pasta than in defatted soy meal, 59% precisely.
One handful of pasta (28 grams) contains 0.7 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 pasta 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 pasta which offers 0.9 grams per portion.
Pasta vs Defatted Soy Meal Fats
Like most other grains and legumes, with the exception of lupins and peanuts, pasta and defatted soy meal are low in fat.
Fats in pasta and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pasta and defatted soy meal:
- Pasta: 1.5 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, pasta and defatted soy meal contain the same amount of saturated fats, 0.3 grams per 100 grams.
Pasta vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of pasta 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.
Pasta has 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), and vitamin K.
However, defatted soy meal has a higher amount of vitamin E.
Pasta 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 pasta and defatted soy meal contain side by side, so you can easily compare them.
|Pasta||Defatted Soy Meal|
|Vitamin A||0||40 IU|
|Vitamin B1 (Thiamine)||0.09 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.06 mg||0.251 mg|
|Vitamin B3 (Niacin)||1.7 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.431 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.142 mg||0.569 mg|
|Vitamin B9 (Folate)||18 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.01 mg|
|Vitamin K||0.1 µg||29.3 µg|
Pasta 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 pasta and defatted soy meal comparison focuses on their mineral content.
Pasta is 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.
Pasta and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how pasta and defatted soy meal compare when it comes to mineral content.
|Pasta||Defatted Soy Meal|
|Calcium||21 mg||244 mg|
|Copper||0.289 mg||2 mg|
|Iron||1.3 mg||13.7 mg|
|Magnesium||53 mg||306 mg|
|Manganese||0.917 mg||3.8 mg|
|Phosphorus||189 mg||701 mg|
|Potassium||223 mg||2490 mg|
|Selenium||63.2 µg||3.3 µg|
|Sodium||6 mg||3 mg|
|Zinc||1.41 mg||5.06 mg|
The Final Word
Pasta and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both pasta 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 grains 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 and grains 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.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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