White rice vs Defatted Soy Meal: How Do They Compare?
Although white rice and defatted soy meal belong to different food groups, while white rice 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 white rice 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 white rice and defatted soy meal compare specifically.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
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.
White rice 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 white rice vs defatted soy meal.
This comparison will start by comparing the caloric value of white rice and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|White rice||Defatted Soy Meal|
|Energy||360 kcal||337 kcal|
|Carbs||79.3 g||35.9 g|
|Sugar||1.88 g||6.2 g|
|Fiber||3.3 g||5.4 g|
|Protein||6.61 g||49.2 g|
|Fat||0.58 g||2.39 g|
|Saturated Fat||0.158 g||0.268 g|
White rice 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 white rice for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 360 calories per 100 grams of white rice.
However, both white rice 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.
White rice vs Defatted Soy Meal Protein
Legumes and most legume products, including white rice and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 87% more protein than white rice.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
White rice 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 white rice and defatted soy meal.
The total amount of carbohydrates is around 55% higher in white rice than in defatted soy meal. It have 79.3 grams per 100 grams, compared to 35.9 grams in defatted soy meal.
There’s less sugar in white rice than in defatted soy meal, 71% precisely.
One handful of white rice (28 grams) contains 0.5 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 white rice 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 white rice which offers 0.9 grams per portion.
White rice vs Defatted Soy Meal Fats
Like most other grains and legumes, with the exception of lupins and peanuts, white rice and defatted soy meal are low in fat.
Fats in white rice and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in white rice and defatted soy meal:
- White rice: 0.6 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, white rice is 33% lower in saturated fats.
White rice and defatted soy meal contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
White rice vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of white rice 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.
White rice has a higher amount of vitamin B1 (Thiamine), 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 A, and vitamin E.
White rice 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 white rice and defatted soy meal contain side by side, so you can easily compare them.
|White rice||Defatted Soy Meal|
|Vitamin A||62 IU||40 IU|
|Vitamin B1 (Thiamine)||0.07 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.048 mg||0.251 mg|
|Vitamin B3 (Niacin)||1.6 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||1.34 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.145 mg||0.569 mg|
|Vitamin B9 (Folate)||9 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.37 mg||0.01 mg|
|Vitamin K||0.5 µg||29.3 µg|
White rice 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 white rice and defatted soy meal comparison focuses on their mineral content.
White rice is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of selenium.
White rice and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how white rice and defatted soy meal compare when it comes to mineral content.
|White rice||Defatted Soy Meal|
|Calcium||9 mg||244 mg|
|Copper||0.11 mg||2 mg|
|Iron||0.8 mg||13.7 mg|
|Magnesium||35 mg||306 mg|
|Manganese||1.1 mg||3.8 mg|
|Phosphorus||108 mg||701 mg|
|Potassium||86 mg||2490 mg|
|Selenium||78.8 µg||3.3 µg|
|Sodium||1 mg||3 mg|
|Zinc||1.16 mg||5.06 mg|
The Final Word
White rice and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both white rice 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.
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