Soy Protein Isolate vs Winged Beans: Which Is Healthier?
Soy Protein Isolate and winged 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 winged 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).
Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.
They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.
They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.
They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.
Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.
They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.
Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.
Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).
It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Soy Protein Isolate vs Winged 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 winged beans.
This comparison will start by comparing the caloric value of soy protein isolate and winged beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Soy Protein Isolate||Winged Beans|
|Energy||335 kcal||409 kcal|
|Carbs||0 g||41.71 g|
|Fiber||0 g||25.9 g|
|Protein||88.32 g||29.65 g|
|Fat||3.39 g||16.32 g|
|Saturated Fat||0.422 g||2.303 g|
Soy Protein Isolate vs Winged 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 winged beans for weight loss, soy protein isolate is slightly lower in calories, with 335 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.
However, both soy protein isolate and winged 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 Winged Beans Protein
Legumes and most legume products, including soy protein isolate and winged beans, are important sources of plant-based protein.
Soy Protein Isolate offers around 66% more protein than winged beans.
Soy Protein Isolate has 88.3 grams of protein per 100 grams, while winged beans has 29.7 grams of protein per 100 grams.
Soy Protein Isolate vs Winged 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 winged beans.
The total amount of carbohydrates is around 100% higher in winged beans than in soy protein isolate. It have 41.7 grams per 100 grams, compared to 0 grams in soy protein isolate.
One handful of soy protein isolate and winged beans (28 grams) contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in soy protein isolate and winged beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.3 grams of fiber per portion, winged beans is a better source of fiber than soy protein isolate which offers 0 grams per portion.
Soy Protein Isolate vs Winged Beans Fats
Like most other legumes, with the exception of lupins and peanuts, soy protein isolate and winged beans are low in fat.
Fats in soy protein isolate and winged beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in soy protein isolate and winged beans:
- Soy Protein Isolate: 3.4 grams per 100 grams
- Winged Beans: 16.3 per 100 grams
Speaking of saturated fats, soy protein isolate is 83% lower in saturated fats.
Soy Protein Isolate and winged beans contain 0.4 grams and 2.3 grams of saturated fat per 100 grams, respectively.
Soy Protein Isolate vs Winged Beans Vitamins Content
This section will discuss the vitamin content of soy protein isolate and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
However, winged beans has a higher amount of vitamin B9 (Folate).
Soy Protein Isolate and winged beans contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins soy protein isolate and winged beans contain side by side, so you can easily compare them.
|Soy Protein Isolate||Winged Beans|
|Vitamin B1 (Thiamine)||0.176 mg||1.03 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.45 mg|
|Vitamin B3 (Niacin)||1.438 mg||3.09 mg|
|Vitamin B5 (Pantothenic acid)||0.06 mg||0.795 mg|
|Vitamin B6 (Pyroxidine)||0.1 mg||0.175 mg|
|Vitamin B9 (Folate)||176 µg||45 µg|
|Vitamin B12 (Cobalamin)||0||0|
Soy Protein Isolate vs Winged 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 winged beans comparison focuses on their mineral content.
Soy Protein Isolate is a better source of calcium, copper, magnesium, manganese, potassium, selenium, and zinc than winged beans.
On the other hand, winged beans is a higher amount of iron, phosphorus, and sodium.
Soy Protein Isolate and winged beans contain the same amount of fluoride.
Check out the table below to learn how soy protein isolate and winged beans compare when it comes to mineral content.
|Soy Protein Isolate||Winged Beans|
|Calcium||178 mg||440 mg|
|Copper||1.599 mg||2.88 mg|
|Iron||14.5 mg||13.44 mg|
|Magnesium||39 mg||179 mg|
|Manganese||1.493 mg||3.721 mg|
|Phosphorus||776 mg||451 mg|
|Potassium||81 mg||977 mg|
|Selenium||0.8 µg||8.2 µg|
|Sodium||1005 mg||38 mg|
|Zinc||4.03 mg||4.48 mg|
The Final Word
Soy Protein Isolate and winged beans are highly nutritious and a great addition to a plant-based diet.
Both soy protein isolate and winged 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.
- 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?