With more people becoming conscious about what they eat and put into their bodies, there has been an explosion of products available on store shelves for those who want to live a healthy lifestyle. In today's blog post, we're going to break down two of these supplements – pea protein and soy protein – so you can make an informed decision about which plant-based protein powder is right for you.
Pea protein and soy protein are both vegan-friendly, plant-based proteins that have been gaining popularity in the supplement industry.
If you’ve looked into taking a plant-based protein powder before but weren’t sure which kind to choose, here is a breakdown of how each stacks up against the other!
What is soy protein?
Soy protein is made from soybeans and is extracted using water or a water-based solution. It makes for an easy choice for vegans looking to supplement their diet with a high-quality source of plant-based protein. Examples of soy protein products are tofu, edamame, and miso, which are also great sources of plant proteins. If you're looking for additional sources of plant-based protein, check out our comprehensive article on benefits of plant-based protein.
Check out our comprehensive article on
Benefits of
Plant Based Protein
you won’t believe.
Benefits of Plant Based
Protein you won’t believe.
The health benefits of soy protein
Consuming soy protein powder not only increases the amount of protein absorbed but also provides a good source of fats. Soy protein is rich in vitamin B - potassium minerals and magnesium. As studies have shown, all soybean varieties accumulate polyphenols. Polyphenols are a type of antioxidant that helps to protect your organs from damage including serious conditions such as heart disease. Some research suggests it can aid in weight loss through soy protein.
What is pea protein?
Pea protein powder is manufactured from yellow peas. The proteins derived are dried & mechanically removed from the peas. Pea protein powder is lactose-free which makes it a popular product for milk-sensitive people such as milk products such as soy. Pea plants contain nearly 24g of protein per 100g, and this makes pea protein an excellent choice for those looking to increase their plant-based intake of protein. It’s also easily digestible which makes it a great option for those who may be prone to stomach discomfort. For comprehensive information on pea protein, check out Pea Protein Powder 101: The Complete Guide, Benefits, Recipes .
For comprehensive information on pea protein, check out
Pea Protein Powder 101: The Complete Guide, Benefits, Recipes.
The health benefits of pea protein
Pea protein is a gluten-free, soy-free, vegan-friendly low-fat, low-carbohydrate protein powder that contains iron and many other vitamins. Iron is a mineral considered an important part of the diet as it helps increase hemoglobin production, which carries oxygen throughout your body so you can perform at optimal levels. Peas are often referred to as nature's multivitamin due to their rich essential amino acid content which makes pea protein one of the richest plant-based protein available on the market today. Pea protein is also typically used in meal replacement shakes due to its lower calorie count over other proteins like whey.
Amino acid content
Soy protein is known for its comprehensive amino acid content. Soybeans are an excellent source of essential amino acids, including the nine that must come from food intake - Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.
Below you will find a table that will help you understand the benefits of each essential amino acid*
| Essential Amino Acid | Benefit |
|---|---|
| Histidine | Crucial for immunity, reproductive health, and digestion. |
| Isoleucine | Helps with wound healing, immunity, blood sugar regulation, and hormone production.g |
| Leucine | Helps regulate blood sugar levels and aids the growth and repair of muscles and bonds. It is also necessary for wound healing and production of growth hormone. |
| Lysine | Plays a vital role in building muscle, maintaining bone strength, aiding recovery from injury or surgery, and regulating hormones, antibodies, and enzymes. |
| Methionine | Play a role in the health and flexibility of skin, hair, and nails. It aids the proper absorption of selenium and zinc and the removal of heavy metals, such as lead and mercury. |
| Phenylalanine | Helps the body use other amino acids as well as proteins and enzymes. |
| Threonine | Necessary for healthy skin and teeth, as it is a component in tooth enamel, collagen, and elastin. |
| Tryptophan | Acts as a precursor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates appetite, sleep, mood, and pain. Melatonin also regulates sleep. |
| Valine | Essential for mental focus, muscle coordination, and emotional calm. |
Source
Pea protein amino acid content is not as comprehensive. Pea protein contains all the essential amino acids but is not high enough in concentration of Methionine to meet the requirements to be considered a complete protein. It’s also lacking in Tryptophan which soy has plenty of.
Which is better for muscle mass?
Studies have shown pea protein powder is particularly effective at promoting lean muscle mass, while soy protein powder has been found to promote fat loss. Although pea protein is not as comprehensive in essential amino acids as soy, both are great at helping with muscle gains and aiding the body post-workout. Pea protein has a neutral taste, and is easily mixed into drinks, and it is allergy friendly.
Protein Content
Soy protein is known for its higher protein content, but only marginally. This can differ from brand to brand, however per 30 grams, pea protein has 24g of protein while soy has 26g of protein. Therefore if you're looking for a higher protein content plant-based protein powder, then soy is your winner.
Side effects
Pea proteins are allergen-friendly and pea protein powder allergy is very rare; pea allergies in children are extremely rare, with only seven cases reported to date. Soybeans contain the known allergens glycine max seed coat (GMSC), glycinin, and beta subunits of conglycinin, which are also contained in pea proteins. Soy is one of the most common food allergens, therefore pea protein is your go-to here, and least likely to cause an allergic reaction.
Fat Loss
Studies have shown that both soy protein and pea proteins provide sustainable weight loss in overweight adults. Plant based proteins have been found to boost total antioxidant capacity in the body which has been linked with increased satiety following meals and lower body weights over time!
Price
If you are looking to save money, in this battle of pea protein vs. soy protein, pea protein is the most inexpensive per serving. Soy protein tends to be more expensive than pea protein when purchased per pound. Pea protein is also more widely available than soy. If price isn't an issue for you, then it really just comes down to preference! Both pea and soy offer unique health benefits over each other so they might both fit in your regimen depending on your goals.
Conclusion
In conclusion, pea protein is a great vegan-friendly, low fat, low carb option compared to soy protein which is a high protein high fat plant-based protein. Due to its plant origin, pea protein is usually better tolerated by the body with fewer side effects. If you are allergic to soy or are looking for a less pricey plant-based protein, then pea protein is the better option for you.
