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Pinto Beans vs Defatted Soy Meal: How Do They Compare?

This article explains the key similarities and differences between pinto beans and defatted soy meal, foods from the legumes and legume product group. Read on to learn more about the pinto beans vs defatted soy meal comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 15, 2023.

Pinto 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 pinto beans and defatted soy meal and help you learn more about their similarities and differences.

Pinto Beans

Pinto beans (Phaseolus vulgaris) 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 rich, nutty flavor.

Pinto beans 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 pinto bean soup, chili, and salads.

In addition to being a nutritious food, pinto beans 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.

Pinto Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin C, Vitamin B3 (Niacin), 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.

Pinto 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 pinto beans vs defatted soy meal.

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

Pinto BeansDefatted Soy Meal
Energy347 kcal337 kcal
Carbs62.6 g35.9 g
Sugar2.11 g6.2 g
Fiber15.5 g5.4 g
Protein21.4 g49.2 g
Fat1.23 g2.39 g
Saturated Fat0.235 g0.268 g

Pinto 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 pinto beans for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 347 calories per 100 grams of pinto beans.

However, both pinto 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.

Pinto Beans vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 57% more protein than pinto beans.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while pinto beans have 21.4 grams of protein per 100 grams.

Pinto 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 pinto beans and defatted soy meal.

The total amount of carbohydrates is around 43% higher in pinto beans than in defatted soy meal. They have 62.6 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

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

One handful of pinto beans (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 pinto beans and defatted soy meal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, pinto beans are a better source of fiber than defatted soy meal which pinto beans offer 1.5 grams per portion.

Pinto Beans vs Defatted Soy Meal Fats

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

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

Total fat in pinto beans and defatted soy meal:

  • Pinto Beans: 1.2 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, pinto beans are 33% lower in saturated fats.

Pinto Beans and defatted soy meal contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Pinto Beans vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of pinto 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.

Pinto Beans have a higher amount of vitamin A, 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 B1 (Thiamine), vitamin B9 (Folate), and vitamin E.

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

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

Pinto BeansDefatted Soy Meal
Vitamin A040 IU
Vitamin C6.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.713 mg0.691 mg
Vitamin B2 (Riboflavin)0.212 mg0.251 mg
Vitamin B3 (Niacin)1.17 mg2.59 mg
Vitamin B5 (Pantothenic acid)0.785 mg1.98 mg
Vitamin B6 (Pyroxidine)0.474 mg0.569 mg
Vitamin B9 (Folate)525 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.21 mg0.01 mg
Vitamin K5.6 µg29.3 µg

Pinto 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 pinto beans and defatted soy meal comparison focuses on their mineral content.

Pinto 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 pinto beans and defatted soy meal compare when it comes to mineral content.

Pinto BeansDefatted Soy Meal
Calcium113 mg244 mg
Copper0.893 mg2 mg
Fluoride2.2 µg0
Iron5.07 mg13.7 mg
Magnesium176 mg306 mg
Manganese1.15 mg3.8 mg
Phosphorus411 mg701 mg
Potassium1390 mg2490 mg
Selenium27.9 µg3.3 µg
Sodium12 mg3 mg
Zinc2.28 mg5.06 mg

The Final Word

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

Both pinto 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.

Sources

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