Poppy Seeds vs Defatted Soy Meal: What’s The Difference?
Although poppy seeds 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 poppy seeds 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 poppy seeds 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 poppy seeds and defatted soy meal compare specifically.
Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.
Poppy seeds 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 poppy seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
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.
Poppy Seeds 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 poppy seeds vs defatted soy meal.
This comparison will start by comparing the caloric value of poppy seeds and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Poppy Seeds||Defatted Soy Meal|
|Energy||525 kcal||337 kcal|
|Carbs||28.1 g||35.9 g|
|Sugar||2.99 g||6.2 g|
|Fiber||19.5 g||5.4 g|
|Protein||18 g||49.2 g|
|Fat||41.6 g||2.39 g|
|Saturated Fat||4.52 g||0.268 g|
Poppy Seeds vs Defatted Soy Meal Calories
Comparing defatted soy meal vs poppy seeds for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.
However, both poppy seeds 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.
Poppy Seeds vs Defatted Soy Meal Protein
Legumes and most legume products, including poppy seeds and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 63% more protein than poppy seeds.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.
Poppy Seeds 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 poppy seeds and defatted soy meal.
The total amount of carbohydrates is around 22% higher in defatted soy meal than in poppy seeds. It have 35.9 grams per 100 grams, compared to 28.1 grams in poppy seeds.
There’s less sugar in poppy seeds than in defatted soy meal, 53% precisely.
One handful of poppy seeds (28 grams) contains 0.8 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 poppy seeds and defatted soy meal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than defatted soy meal which poppy seeds offers 1.5 grams per portion.
Poppy Seeds vs Defatted Soy Meal Fats
Fats in poppy seeds and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in poppy seeds and defatted soy meal:
- Poppy Seeds: 41.6 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, defatted soy meal is 93% lower in saturated fats.
Defatted Soy Meal and poppy seeds contain 0.3 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Poppy Seeds vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of poppy seeds 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.
Poppy Seeds has a higher amount of vitamin A, 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 C, vitamin B1 (Thiamine), and vitamin E.
Poppy Seeds and defatted soy meal contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins poppy seeds and defatted soy meal contain side by side, so you can easily compare them.
|Poppy Seeds||Defatted Soy Meal|
|Vitamin A||0||40 IU|
|Vitamin C||1 mg||0|
|Vitamin B1 (Thiamine)||0.854 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.896 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.324 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.247 mg||0.569 mg|
|Vitamin B9 (Folate)||82 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.77 mg||0.01 mg|
|Vitamin K||0||29.3 µg|
Poppy Seeds 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 poppy seeds and defatted soy meal comparison focuses on their mineral content.
Poppy Seeds is a better source of copper, iron, and potassium than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of calcium, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Poppy Seeds and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how poppy seeds and defatted soy meal compare when it comes to mineral content.
|Poppy Seeds||Defatted Soy Meal|
|Calcium||1440 mg||244 mg|
|Copper||1.63 mg||2 mg|
|Iron||9.76 mg||13.7 mg|
|Magnesium||347 mg||306 mg|
|Manganese||6.71 mg||3.8 mg|
|Phosphorus||870 mg||701 mg|
|Potassium||719 mg||2490 mg|
|Selenium||13.5 µg||3.3 µg|
|Sodium||26 mg||3 mg|
|Zinc||7.9 mg||5.06 mg|
The Final Word
Poppy Seeds and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both poppy seeds 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.
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.
- Poppy Seeds Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Defatted Soy Meal Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?