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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Out of Soy Beans or Soya Chunks, which one has more protein? Let’s break down the protein power of these two vegetarian superfoods.
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Soy is packed with protein and loved by vegetarians and vegans. But when it comes to soy beans vs. soya chunks, we are often confused.
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Soy beans are whole legumes that are rich in protein, fiber, and healthy fats.They are often eaten in boiled, roasted form or used for preparing soy milk and tofu.
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100 g of boiled soy beans provide around 12-16 g of protein and they also deliver essential amino acids, making them a complete protein source.
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Soya chunks are made from defatted soy flour which is left after extracting oil. They are lightweight, spongy, and they usually expand when put in hot water.
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100 g of dry soya chunks contain an impressive 52-54 g of protein, even after cooking and soaking, protein remains much higher than that in soy beans.
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a) Soy beans provide more fiber, healthy fats, and minerals. b) Soya chunks are high in protein, low in fat and calorie dense.
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Soya chunks are ideal for those aiming for high protein intake for muscle growth, as its concentrated protein makes them popular option among fitness enthusiasts.
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Soy beans offer a balanced nutrition profile with good protein, healthy fats and antioxidants. They are also great for heart health, cholesterol management, and digestion.
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Both soy beans and soya chunks are excellent vegetarian protein foods, for maximum benefits, include both in your diet in the right portions.
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