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What are the differences between the nutritional value of meat and soy?

Comparison of meat protein with soy

Although meat and soy are both rich sources of dietary protein, meat contains more protein per gram. 85 grams of beef, which is 95% pure muscle, provides 25 grams of dietary protein, while 85 grams of soy tofu contains 13 grams of protein and one and a half cups of soybeans contain 16.5 grams of dietary protein. .

Comparison of soy with meat in terms of fat content

While the fat in meat is mostly unhealthy saturated fat, which if consumed in excess can lead to high blood cholesterol and heart disease, soy diet fat is often not harmful to the heart and is unsaturated fat, which contains omega-3 essential fatty acids.

One study found that soy protein, when substituted for meat protein, reduced plasma cholesterol levels by 14 percent after two weeks and by 21 percent after three weeks.

Dietary iron

But iron in meat is a heme iron that the body absorbs better than non-heme iron in soy and other plant foods.

In addition, some soy proteins can inhibit iron absorption. Keep in mind that meat, poultry, and seafood proteins, along with sources of iron, help absorb iron.

Powerful proteins

Adults need at least 8 grams of protein per 10 kilograms of body weight, according to the Medical Institute. Meat is a complete protein, which means that it provides all the essential amino acids to the body.

A vegetarian should have a varied diet that includes grains, nuts, fruits, vegetables, whole grains, and possibly eggs and dairy, depending on the type of vegetarian, to get the right amount of amino acids.

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