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Wild rice vs Defatted Soy Meal: How Are They Different?

This article explains the key similarities and differences between wild rice and defatted soy meal, foods from the grains and legumes food groups. Read on to learn more about the wild rice vs defatted soy meal comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 18, 2023.

Although wild rice and defatted soy meal belong to different food groups, while wild 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 wild 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 wild rice and defatted soy meal compare specifically.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), 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.

Wild 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 wild rice vs defatted soy meal.

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

Wild riceDefatted Soy Meal
Energy357 kcal337 kcal
Carbs74.9 g35.9 g
Sugar2.5 g6.2 g
Fiber6.2 g5.4 g
Protein14.7 g49.2 g
Fat1.08 g2.39 g
Saturated Fat0.156 g0.268 g

Wild 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 wild rice for weight loss, defatted soy meal is slightly lower in calories, with 337 calories per 100 grams, compared to 357 calories per 100 grams of wild rice.

However, both wild 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.

Wild rice vs Defatted Soy Meal Protein

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

Defatted Soy Meal offers around 70% more protein than wild rice.

Defatted Soy Meal has 49.2 grams of protein per 100 grams, while wild rice has 14.7 grams of protein per 100 grams.

Wild 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 wild rice and defatted soy meal.

The total amount of carbohydrates is around 52% higher in wild rice than in defatted soy meal. It have 74.9 grams per 100 grams, compared to 35.9 grams in defatted soy meal.

There’s less sugar in wild rice than in defatted soy meal, 59% precisely.

One handful of wild rice (28 grams) contains 0.7 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 wild rice and defatted soy meal.

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

With 1.7 grams of fiber per portion, wild rice is a better source of fiber than defatted soy meal which wild rice offers 1.5 grams per portion.

Wild rice vs Defatted Soy Meal Fats

Like most other grains and legumes, with the exception of lupins and peanuts, wild rice and defatted soy meal are low in fat.

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

Total fat in wild rice and defatted soy meal:

  • Wild rice: 1.1 grams per 100 grams
  • Defatted Soy Meal: 2.4 per 100 grams

Speaking of saturated fats, wild rice is 33% lower in saturated fats.

Wild rice and defatted soy meal contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Wild rice vs Defatted Soy Meal Vitamins Content

This section will discuss the vitamin content of wild 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.

Wild rice has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, defatted soy meal has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Wild 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 wild rice and defatted soy meal contain side by side, so you can easily compare them.

Wild riceDefatted Soy Meal
Vitamin A19 IU40 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.115 mg0.691 mg
Vitamin B2 (Riboflavin)0.262 mg0.251 mg
Vitamin B3 (Niacin)6.73 mg2.59 mg
Vitamin B5 (Pantothenic acid)1.07 mg1.98 mg
Vitamin B6 (Pyroxidine)0.391 mg0.569 mg
Vitamin B9 (Folate)95 µg303 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0.01 mg
Vitamin K1.9 µg29.3 µg

Wild 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 wild rice and defatted soy meal comparison focuses on their mineral content.

Wild rice is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium than defatted soy meal.

On the other hand, defatted soy meal is a higher amount of sodium, and zinc.

Wild rice and defatted soy meal contain the same amount of fluoride.

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

Wild riceDefatted Soy Meal
Calcium21 mg244 mg
Copper0.524 mg2 mg
Fluoride00
Iron1.96 mg13.7 mg
Magnesium177 mg306 mg
Manganese1.33 mg3.8 mg
Phosphorus433 mg701 mg
Potassium427 mg2490 mg
Selenium2.8 µg3.3 µg
Sodium7 mg3 mg
Zinc5.96 mg5.06 mg

The Final Word

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

Both wild 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.

Sources

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How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
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