Soy Protein Isolate vs Vigna Mungo Beans: How To Choose?
Soy Protein Isolate and vigna mungo beans 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 soy protein isolate and vigna mungo beans and help you learn more about their similarities and differences.
Soy Protein Isolate
Soy protein isolate is a highly purified form of protein derived from soybeans.
It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.
Soy protein is also used as a binder and emulsifier in various foods.
Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.
Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.
Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).
It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Soy Protein Isolate vs Vigna Mungo Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing soy protein isolate vs vigna mungo beans.
This comparison will start by comparing the caloric value of soy protein isolate and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Soy Protein Isolate||Vigna Mungo Beans|
|Energy||335 kcal||341 kcal|
|Carbs||0 g||59 g|
|Sugar||0 g||6.6 g|
|Fiber||0 g||18.3 g|
|Protein||88.32 g||25.2 g|
|Fat||3.39 g||1.64 g|
|Saturated Fat||0.422 g||0.114 g|
Soy Protein Isolate vs Vigna Mungo Beans 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 soy protein isolate vs vigna mungo beans for weight loss, soy protein isolate is slightly lower in calories, with 335 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.
However, both soy protein isolate and vigna mungo beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Soy Protein Isolate vs Vigna Mungo Beans Protein
Legumes and most legume products, including soy protein isolate and vigna mungo beans, are important sources of plant-based protein.
Soy Protein Isolate offers around 71% more protein than vigna mungo beans.
Soy Protein Isolate has 88.3 grams of protein per 100 grams, while vigna mungo beans have 25.2 grams of protein per 100 grams.
Soy Protein Isolate vs Vigna Mungo Beans 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 soy protein isolate and vigna mungo beans.
The total amount of carbohydrates is around 100% higher in vigna mungo beans than in soy protein isolate. They have 59 grams per 100 grams, compared to 0 grams in soy protein isolate.
There’s less sugar in soy protein isolate than in vigna mungo beans, 100% precisely.
One handful of soy protein isolate (28 grams) contains 0 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in soy protein isolate and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than soy protein isolate which offer 0 grams per portion.
Soy Protein Isolate vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, soy protein isolate and vigna mungo beans are low in fat.
Fats in soy protein isolate and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in soy protein isolate and vigna mungo beans:
- Soy Protein Isolate: 3.4 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 75% lower in saturated fats.
Vigna Mungo Beans and soy protein isolate contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Soy Protein Isolate vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of soy protein isolate and vigna mungo beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Soy Protein Isolate has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Soy Protein Isolate and vigna mungo beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins soy protein isolate and vigna mungo beans contain side by side, so you can easily compare them.
|Soy Protein Isolate||Vigna Mungo Beans|
|Vitamin A||0||23 IU|
|Vitamin B1 (Thiamine)||0.176 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.254 mg|
|Vitamin B3 (Niacin)||1.438 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||0.06 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.1 mg||0.281 mg|
|Vitamin B9 (Folate)||176 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.51 mg|
|Vitamin K||0||9 µg|
Soy Protein Isolate vs Vigna Mungo Beans 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 soy protein isolate and vigna mungo beans comparison focuses on their mineral content.
Soy Protein Isolate is a better source of fluoride, magnesium, manganese, potassium, and selenium than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of calcium, copper, iron, phosphorus, sodium, and zinc.
Check out the table below to learn how soy protein isolate and vigna mungo beans compare when it comes to mineral content.
|Soy Protein Isolate||Vigna Mungo Beans|
|Calcium||178 mg||138 mg|
|Copper||1.599 mg||0.981 mg|
|Iron||14.5 mg||7.57 mg|
|Magnesium||39 mg||267 mg|
|Manganese||1.493 mg||1.53 mg|
|Phosphorus||776 mg||379 mg|
|Potassium||81 mg||983 mg|
|Selenium||0.8 µg||8.2 µg|
|Sodium||1005 mg||38 mg|
|Zinc||4.03 mg||3.35 mg|
The Final Word
Soy Protein Isolate and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both soy protein isolate and vigna mungo beans 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.
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