Fact Check: Does 100g of soy chunks contain more protein than eggs? The doctor explains | Today’s news
India is home to both vegetarians and non-vegetarians. One question still sparks debate: which diet is actually better for health? The issue has resurfaced on social media after reports claimed that the new West Bengal BJP government plans to replace eggs with soya chunks, paneer, lentils and other vegetarian options in school lunches.
Eggs vs vegetarian sources of protein
According to a PTI report, the WB government is planning to rope in ISKCON to provide cooked mid-day meals in schools in the Kolkata Municipal Corporation area.
LiveMint spoke to Dr. Shabana Parveen, Head of Clinical Nutrition and Dietetics at Artemis Hospitals, to understand the nutritional value of eggs compared to other vegetarian options for children.
Dr Parveen explained: “Eggs are one of the most nutritious foods for a growing baby. They are a good source of high-quality protein, healthy fats, vitamin B12, vitamin D, choline, iron and other essential nutrients that help with brain development, muscle growth, immunity and healthy vision.”
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Soy chunks and other egg substitutes
A certified nutritionist clarified that no vegetarian food can serve as a complete nutritional substitute for eggs.
So how can vegetarians ensure proper nutrition? The doctor suggested alternatives: “A well-planned vegetarian diet that includes soybeans, paneer, milk, curd, lentils, beans, nuts and seeds can provide all the nutrition to the baby. However, careful meal planning is required as no vegetarian food can replace all the nutrients naturally found in eggs.”
Protein requirements in children
Children between the ages of one and three need an average of about 13 grams of protein per day, according to doctors. On the other hand, children between the ages of four and eight need 19 g per day and older children 34 g more per day.
The combination of cereals with pulses along with milk, curd, paneer, soy products, nuts and seeds helps ensure all the essential amino acids for those looking for a protein-rich vegetarian diet.
“It is more important to eat a balanced and varied diet than to rely on one source of protein,” the doctor warned.
Read also | How to make plant-based protein work for you
Protein comparison: 100 g of soy vs. egg
Commenting on the ongoing debate about replacing eggs with paneer and soybeans in midday meals, ISKCON Calcutta Vice President and Spokesperson Radharaman Das recently said, “100g of eggs contain 13g of protein. In contrast, 100g of soya chunks contain 52 to 54g of protein, which is considerably more.”
He added that while lentils contain 25g of protein, paneer has 22g.
Fact-checking, Dr Parveen points out: “The protein values are about right, but they need to be put into context.”
He adds: “Dried, uncooked soya chunks have about 50-52g of protein per 100g, while dried lentils have about 24-26g. Paneer usually contains 18-22g of protein, depending on its preparation, and a whole egg contains about 13g of protein per 100g. Egg protein alone is not enough protein. choline, vitamin B12 and vitamin D. Soy, dairy and lentils offer valuable nutrients, meaning that the overall quality of the diet is more important than the amount of protein alone.”
It should be noted that these nutritional comparisons between egg, soy and other vegetarian options are per 100g. However, this may not reflect typical consumption patterns.
100 g of eggs corresponds to approximately two medium-sized eggs. In contrast, 100 g of cooked soybeans can be a significantly larger portion. Therefore, when comparing the nutritional value of eggs and soy, it is important to consider realistic portion sizes and overall nutritional value.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.
