Whole-wheat flour vs Defatted Soy Meal: Which Is Healthier?

Although whole-wheat flour and defatted soy meal belong to different food groups, while whole-wheat flour 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 whole-wheat flour 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 whole-wheat flour and defatted soy meal compare specifically.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some 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.

Whole-wheat flour 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 whole-wheat flour vs defatted soy meal.

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

Whole-wheat flour 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 whole-wheat flour for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 340 calories per 100 grams of whole-wheat flour.

However, both whole-wheat flour 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.

Whole-wheat flour vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 73% more protein than whole-wheat flour.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.

Whole-wheat flour 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 whole-wheat flour and defatted soy meal.

The total amount of carbohydrates is around 50% higher in whole-wheat flour than in defatted soy meal. It have 72 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in whole-wheat flour than in defatted soy meal, 94% precisely.

One handful of whole-wheat flour (28 grams) contains 0.1 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 whole-wheat flour and defatted soy meal.

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

With 3 grams of fiber per portion, whole-wheat flour is a better source of fiber than defatted soy meal which whole-wheat flour offers 1.5 grams per portion.

Whole-wheat flour vs Defatted Soy Meal Fats

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

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

Total fat in whole-wheat flour and defatted soy meal:

• Whole-wheat flour: 2.5 grams per 100 grams
• Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, defatted soy meal is 25% lower in saturated fats.

Defatted Soy Meal and whole-wheat flour contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Whole-wheat flour vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of whole-wheat flour 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.

Whole-wheat flour has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, defatted soy meal has a higher amount of vitamin B3 (Niacin), and vitamin E.

Whole-wheat flour 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 whole-wheat flour and defatted soy meal contain side by side, so you can easily compare them.

Whole-wheat flour 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 whole-wheat flour and defatted soy meal comparison focuses on their mineral content.

Whole-wheat flour is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of manganese, and selenium.

Whole-wheat flour and defatted soy meal contain the same amount of fluoride.

Check out the table below to learn how whole-wheat flour and defatted soy meal compare when it comes to mineral content.

The Final Word

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

Both whole-wheat flour 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.