Safflower Seeds vs Defatted Soy Meal: Which Is Healthier?

Although safflower 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 safflower 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 safflower 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 safflower seeds and defatted soy meal compare specifically.

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is 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, cereals, and granolas.

Safflower 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 safflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Safflower seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Safflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B3 (Niacin).

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.

Safflower 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 safflower seeds vs defatted soy meal.

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

Safflower Seeds vs Defatted Soy Meal Calories

Comparing defatted soy meal vs safflower seeds for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 517 calories per 100 grams of safflower seeds.

However, both safflower 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.

Safflower Seeds vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 67% more protein than safflower seeds.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while safflower seeds has 16.2 grams of protein per 100 grams.

Safflower 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 safflower seeds and defatted soy meal.

The total amount of carbohydrates is around 4% higher in defatted soy meal than in safflower seeds. It have 35.9 grams per 100 grams, compared to 34.3 grams in safflower seeds.

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There’s less sugar in safflower seeds than in defatted soy meal, 100% precisely.

One handful of safflower seeds (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 safflower seeds 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 safflower seeds which offers 0 grams per portion.

Safflower Seeds vs Defatted Soy Meal Fats

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

Total fat in safflower seeds and defatted soy meal:

• Safflower Seeds: 38.4 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 92% lower in saturated fats.

Defatted Soy Meal and safflower seeds contain 0.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Safflower Seeds vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of safflower 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.

Safflower Seeds has a higher amount of vitamin B3 (Niacin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, defatted soy meal has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Safflower Seeds 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 safflower seeds and defatted soy meal contain side by side, so you can easily compare them.

Safflower 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 safflower seeds and defatted soy meal comparison focuses on their mineral content.

Safflower Seeds is a better source of calcium, copper, iron, manganese, phosphorus, potassium, selenium, and zinc than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of magnesium.

Safflower Seeds and defatted soy meal contain the same amount of fluoride, and sodium.

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

The Final Word

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

Both safflower 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.