3 ms·

Protein per 100g of meat (let's say beef): ~26g Protein per 100g of soy beans: ~40g raw, ~30g cooked PDCAAS for beef (Protein Digestibility Corrected Amino Ac

Protein per 100g of meat (let's say beef): ~26g Protein per 100g of soy beans: ~40g raw, ~30g cooked PDCAAS for beef (Protein Digestibility Corrected Amino Acid Score): 0.92 PDCAAS for soy: 0.91 Approximately no additional grams, if you pick the right legumes. Sources: https://en.wikipedia.org/wiki/Protein_quality https://en.wikipedia.org/wiki/Protein_quality https://en.wikipedia.org/wiki/Soybean https://en.wikipedia.org/wiki/Soybean https://en.wikipedia.org/wiki/Beef https://en.wikipedia.org/wiki/Beef

mslansn 1y ago
Interesting. Beef is overall more nutritious and tastier anyway, albeit much more expensive.
- hombre_fatal 1y ago
  Beef is dense in some nutrients but it certainly is not more nutrient dense in general. Plugging food into cronometer.com should be mandatory in HN nutrition discussions.
jimlikeslimes 1y ago
But in practice don't most people mean tofu when talking about soy beans for protein? That tends to come out at 10-13g per 100g. Same for cooked cans of soy/edamme beans and most other canned lentils/pulses? I've never seens 30g per 100g for cooked canned beans in reality. I eat a high protein, vegetarian diet optimised for lifting weights, and "Approximately no additional grams, if you pick the right legumes." doesn't really add up for me. For the main sources of protein I usually try to eat daily: Tofu 400g; eggs 3 large; cottage cheese (low-fat) 300g; greek yoghurt (0% fat) 250g; beans/lentils (mixed) 1-3 cans; and then also supplement with whey protein powder to get to my daily protein target (~150g). To get there with just legumes I'd need to consume 15 cans of cooked lentils (i.e. not achieveable in reality).
- vram22 1y ago
  what weight of beans/lentils per can?
  - jimlikeslimes 1y ago
    Sorry yes, I'm in the UK and lentils/beans commonly come pre-cooked in 400g cans which usually equates to around 240g drained weight. E.g. https://www.tesco.com/groceries/en-GB/products/262490576 https://www.tesco.com/groceries/en-GB/products/262490576 Soy beans pre-cooked in cans don't exist in the UK.
    - vram22 1y ago
      thanks. I don't know if you have checked out black gram, aka urad dal or urid dal. It is used with rice in the batter for idli and dosa in a 1:3 ratio. high in protein. https://en.m.wikipedia.org/wiki/Vigna_mungo https://en.m.wikipedia.org/wiki/Vigna_mungo
- hombre_fatal 1y ago
  Use extra firm tofu. Trader Joe’s has a good one. A 450g pack has 70g protein, about the same protein per calorie as steak. Tempeh, seitan (gluten), and TVP are the other protein dense staples of a plant based diet. They are just alien to Americans.
  - jimlikeslimes 1y ago
    I also eat those yes. Something I don't see mentioned for a high protein diet often is gram flour. 22g protein per 100g and can be made into socca very quickly and easily with just water and small amount of oil.

mslansn 1y ago

Interesting. Beef is overall more nutritious and tastier anyway, albeit much more expensive.

hombre_fatal 1y ago
Beef is dense in some nutrients but it certainly is not more nutrient dense in general. Plugging food into cronometer.com should be mandatory in HN nutrition discussions.

jimlikeslimes 1y ago

But in practice don't most people mean tofu when talking about soy beans for protein? That tends to come out at 10-13g per 100g. Same for cooked cans of soy/edamme beans and most other canned lentils/pulses? I've never seens 30g per 100g for cooked canned beans in reality. I eat a high protein, vegetarian diet optimised for lifting weights, and "Approximately no additional grams, if you pick the right legumes." doesn't really add up for me. For the main sources of protein I usually try to eat daily: Tofu 400g; eggs 3 large; cottage cheese (low-fat) 300g; greek yoghurt (0% fat) 250g; beans/lentils (mixed) 1-3 cans; and then also supplement with whey protein powder to get to my daily protein target (~150g). To get there with just legumes I'd need to consume 15 cans of cooked lentils (i.e. not achieveable in reality).

vram22 1y ago
what weight of beans/lentils per can?
- jimlikeslimes 1y ago
  Sorry yes, I'm in the UK and lentils/beans commonly come pre-cooked in 400g cans which usually equates to around 240g drained weight. E.g. https://www.tesco.com/groceries/en-GB/products/262490576 https://www.tesco.com/groceries/en-GB/products/262490576 Soy beans pre-cooked in cans don't exist in the UK.
  - vram22 1y ago
    thanks. I don't know if you have checked out black gram, aka urad dal or urid dal. It is used with rice in the batter for idli and dosa in a 1:3 ratio. high in protein. https://en.m.wikipedia.org/wiki/Vigna_mungo https://en.m.wikipedia.org/wiki/Vigna_mungo
hombre_fatal 1y ago
Use extra firm tofu. Trader Joe’s has a good one. A 450g pack has 70g protein, about the same protein per calorie as steak. Tempeh, seitan (gluten), and TVP are the other protein dense staples of a plant based diet. They are just alien to Americans.
- jimlikeslimes 1y ago
  I also eat those yes. Something I don't see mentioned for a high protein diet often is gram flour. 22g protein per 100g and can be made into socca very quickly and easily with just water and small amount of oil.