Pili Nuts vs Defatted Soy Meal: How Do They Compare?
Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and defatted soy meal compare specifically.
Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pili Nuts is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
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.
Pili Nuts 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 pili nuts vs defatted soy meal.
This comparison will start by comparing the caloric value of pili nuts and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Pili Nuts||Defatted Soy Meal|
|Energy||719 kcal||337 kcal|
|Carbs||3.98 g||35.9 g|
|Protein||10.8 g||49.2 g|
|Fat||79.55 g||2.39 g|
|Saturated Fat||31.184 g||0.268 g|
Pili Nuts vs Defatted Soy Meal Calories
Comparing defatted soy meal vs pili nuts for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.
However, both pili nuts 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.
Pili Nuts vs Defatted Soy Meal Protein
Legumes and most legume products, including pili nuts and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 78% more protein than pili nuts.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.
Pili Nuts 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 pili nuts and defatted soy meal.
The total amount of carbohydrates is around 89% higher in defatted soy meal than in pili nuts. It have 35.9 grams per 100 grams, compared to 4 grams in pili nuts.
There’s less sugar in pili nuts than in defatted soy meal, 100% precisely.
One handful of pili nuts (28 grams) contains 0 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 pili nuts 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 pili nuts which offers 0 grams per portion.
Pili Nuts vs Defatted Soy Meal Fats
Fats in pili nuts and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pili nuts and defatted soy meal:
- Pili Nuts: 79.6 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, defatted soy meal is 99% lower in saturated fats.
Defatted Soy Meal and pili nuts contain 0.3 grams and 31.2 grams of saturated fat per 100 grams, respectively.
Pili Nuts vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of pili nuts 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.
Pili Nuts has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, defatted soy meal has a higher amount of vitamin A, vitamin C, and vitamin B1 (Thiamine).
Pili Nuts and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pili nuts and defatted soy meal contain side by side, so you can easily compare them.
|Pili Nuts||Defatted Soy Meal|
|Vitamin A||41 IU||40 IU|
|Vitamin C||0.6 mg||0|
|Vitamin B1 (Thiamine)||0.913 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.093 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.519 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.479 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.115 mg||0.569 mg|
|Vitamin B9 (Folate)||60 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.01 mg|
|Vitamin K||0||29.3 µg|
Pili Nuts 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 pili nuts and defatted soy meal comparison focuses on their mineral content.
Pili Nuts is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than defatted soy meal.
Pili Nuts and defatted soy meal contain the same amount of fluoride, and sodium.
Check out the table below to learn how pili nuts and defatted soy meal compare when it comes to mineral content.
|Pili Nuts||Defatted Soy Meal|
|Calcium||145 mg||244 mg|
|Copper||0.958 mg||2 mg|
|Iron||3.53 mg||13.7 mg|
|Magnesium||302 mg||306 mg|
|Manganese||2.313 mg||3.8 mg|
|Phosphorus||575 mg||701 mg|
|Potassium||507 mg||2490 mg|
|Sodium||3 mg||3 mg|
|Zinc||2.97 mg||5.06 mg|
The Final Word
Pili Nuts and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both pili nuts 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.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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