Quinoa vs Defatted Soy Meal: How To Choose?

Although quinoa and defatted soy meal belong to different food groups, while quinoa 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 quinoa 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 quinoa and defatted soy meal compare specifically.

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

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.

Quinoa 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 quinoa vs defatted soy meal.

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

Quinoa 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 quinoa for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 71% more protein than quinoa.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and defatted soy meal.

The total amount of carbohydrates is around 44% higher in quinoa than in defatted soy meal. It have 64.2 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in quinoa than in defatted soy meal, 76% precisely.

One handful of quinoa (28 grams) contains 0.4 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 quinoa and defatted soy meal.

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

With 2 grams of fiber per portion, quinoa is a better source of fiber than defatted soy meal which quinoa offers 1.5 grams per portion.

Quinoa vs Defatted Soy Meal Fats

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

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

Total fat in quinoa and defatted soy meal:

• Quinoa: 6.1 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 57% lower in saturated fats.

Defatted Soy Meal and quinoa contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of quinoa 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.

Quinoa has a higher amount of vitamin A, vitamin B1 (Thiamine), 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 B2 (Riboflavin), and vitamin E.

Quinoa 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 quinoa and defatted soy meal contain side by side, so you can easily compare them.

Quinoa 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 quinoa and defatted soy meal comparison focuses on their mineral content.

Quinoa 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.

Quinoa and defatted soy meal contain the same amount of fluoride.

Check out the table below to learn how quinoa and defatted soy meal compare when it comes to mineral content.

The Final Word

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

Both quinoa 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.