Pea Protein vs Soy Protein: Uncover the key nutrition differences between these popular plant-based proteins and find out which one suits your health goals!
- Plant Based Protein
- Pea Protein Nutrition
- Soy Protein Nutrition
- Pea Nutrition Tastes
- Soy Protein Tastes
- Pea Protein vs Soy Protein Amino Acid Profile
- Allergies and Sensitivities on Pea Protein vs Soy Protein
- Frequently Asked Questions on Pea Protein vs Soy Protein
- Which Protein Is Best For YOU?
- A Word From A Registered Dietitian
- Recipes Including Pea Protein
- Recipes Including Soy Protein
- Key Takeaways on Pea Protein vs Soy Protein
- Disclosure
- Resources
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Plant Based Protein
Plant based nutrition is getting your nutrition from non-animal sources. This doesn’t mean someone can’t have ANY animal-based foods. Many plant-based eaters will still choose some animal-based products such as eggs, fish, dairy, and honey.
This way of eating occurs for many different reasons. One may choose a plant-based option due to ethical reasons, allergies or intolerances, cultural, or a number of other reasons. No matter how you choose to eat, rest assured, you can meet your nutrition needs.
If you want to see the difference between animal-based protein and plant-based protein check out this other article: Animal-Based Protein vs Plant-Based Protein: Which Should You Choose?
Pea Protein Nutrition
The specific nutrition content of the pea protein you have may vary but in general we will base our conversation on the below nutrition facts.
Based on EatingWell, a 20 gram serving of pea protein has5:
80 Calories
15g Protein
2g Dietary fat
1g Carbohydrates
If you’d like to try it out here is an option from Amazon: Pea Protein. I am not recommending it, simply providing a source!
You can also get some great pea protein from peas, split peas, pea milk, and pea flour!
Soy Protein Nutrition
The specific nutrition content of the soy protein you have may vary but in general we will base our conversation on the below nutrition facts.
Based on EatThisMuch, a 20 gram serving of soy protein has6:
75 Calories
18g Protein
0.5g Dietary fat
0.3g Carbohydrates
If you’d like to try it out here is an option from Amazon: Soy Protein. I have tried this and many other Now Food’s products and found them to be high-quality and a trusted supplement source!
You can also get great soy protein from soybeans, soy milk, tofu, and edamame!
Pea Nutrition Tastes
Now, you know the nutrition of pea’s but what about the taste!? I mean, if it doesn’t taste good you’re not going to eat it!
I found that it tends to have a bit of an earthy and chalky taste.
Fortunately, you can mask this taste in some creative ways. Try mixing it into a yogurt bowl in addition to your favorite toppings, add a scoop to a smoothie, or bake it into a chocolatey dessert.
Soy Protein Tastes
Personally, I enjoy the taste of soy more than pea. The thing is, you’re going to have to try it for yourself to know which you prefer!
I think the soy protein I’ve had has a nutty and chalky taste. Just like other protein options there are some creative ways to mask the flavor is you don’t enjoy it but want to consume it.
You could blend it with some other strong flavors (cinnamon, chocolate, etc.), use it in savory dishes that it can be masked by, or cut with other proteins you enjoy more!
Pea Protein vs Soy Protein Amino Acid Profile
A complete protein is one that contains all nine essential amino acids that is necessary to form the whole protein.
| Pea Protein | Soy Protein |
| Histidine | Histidine |
| Isoleucine | Isoleucine |
| Leucine | Leucine |
| Lysine | Lysine |
| Methionine | Methionine |
| Phenylalanine | Phenylalanine |
| Threonine | Threonine |
| Tryptophan | Tryptophan |
| Valine | Valine |
As you can see both pea protein and soy protein have all 9 essential amino acids. The thing is, the amount of each still matters.
Pea protein only has 11mg/g of methionine. In order for the protein to be complete it would have needed at least 25mg/g.
Allergies and Sensitivities on Pea Protein vs Soy Protein
It is not too common to see a pea allergy, sensitivity or intolerance but it is very possible someone is living with it! People that have a peanut, soy, or legume allergy may find an issue with pea as well. It may be due to the protein or cross-contamination.
A pea protein may contain artificial sweeteners that also may be a source of discomfort, the fiber content may be higher than you’re are used to which can also lead to stomach issues.
Basically, if you are finding that you are having issues while consuming pea protein be sure to seek out a health professional but also know it may be another ingredient or the fiber content that is the cause!
It is more common to encounter a soy allergy than a pea allergy. If you have a known allergy you should never choose to consume it.
Some reactions may look like (but not limited to) skin rash, respiratory issues, nausea, diarrhea, cramps, and anaphylaxis.
Frequently Asked Questions on Pea Protein vs Soy Protein
Has your pea and soy protein questions not been answered yet? Maybe it is here!
What are the amino acid profiles?
To see the amino acid profiles check out the chart above! Both pea and soy protein have all nine essential amino acids.
Which is better for weight loss?
Weight loss typically comes from a balanced, healthy lifestyle with a slight caloric deficit. Not necessarily based on the specific food items you are consuming.
Pea protein has about 106 calories in one ounce and soy protein has about 96 calories. This means the calorie of both are very similar. Even when attempting to lose weight, a difference of 10 calories is negligible.
Do either of these protein options contain estrogen?
Soy protein contains phytoestrogen. This is a type of plant estrogen.3 This is not to perpetuate the long thought that soy may cause breast cancer. There is actually research stating nearly the opposite! Breastcancer.org flat out states, ‘eating soy does not increase your risk of breast cancer’.4
Similar to soy, pea protein also contains phytoestrogen. Just as with soy, (although it does not get the hate that soy does) there is little research to show any concern that consumption may lead to breast cancer.
Which Protein Is Best For YOU?
There are many factors to consider when selecting which, soy or pea protein, you should choose:
- Do you have easier access to one or another?
- Which makes you feel the best?
- Does one taste better to you?
- Do you have a general preference?
- Are there any cultural reasons to pick one over the other?
Nobody else can tell you which is the proper one to consume. You need to decide which fits into your life the best!
A Word From A Registered Dietitian
Protein is an important macronutrient, but you may be getting more than you know! Protein, albeit minimal, is in many unassuming foods such as dairy products, nuts and seeds, and even in many breads!
Being a stickler about the type of protein you consume (assuming there are no allergies or intolerances) can make eating more difficult than it needs to be. Pea protein vs soy protein can both have their pro’s and con’s.
If both pea and soy protein sit well with you both are great protein sources!
Recipes Including Pea Protein
Read to incorporate the benefits of pea protein? Here are a few recipes that include pea as the protein source.
Microwave Pea Protein Pancakes
Recipes Including Soy Protein
Here are a few recipes that include soy as the protein source.
Key Takeaways on Pea Protein vs Soy Protein
- Pea and soy protein has very similar nutrition content.
- Both protein sources have all nine essential amino acids to be considered a complete protein, but pea protein may have a limiting amount of methionine.
- Anyone may be allergic to pea protein or soy protein but a soy protein allergy may be more prevalent.
- Take into consideration how the protein tastes, if you have access, and how it feels in your body when deciding which to consume.
- There are TONS of recipes that have pea and soy protein!
Disclosure
This is not medical advice. Always speak to your medical provider prior to making any changes.
Resources
- https://www.healthline.com/nutrition/soy-protein-good-or-bad
- https://www.healthline.com/nutrition/pea-protein-powder
- https://nutritionsource.hsph.harvard.edu/soy/
- https://www.breastcancer.org/managing-life/diet-nutrition/breast-cancer-risk-reduction/foods/soy
- https://www.eatingwell.com/article/8040822/pea-protein-vs-whey-protein-which-is-better/
- https://www.eatthismuch.com/calories/pure-soy-protein-isolate-2240506
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