Pea Protein Vs Soy Protein- which one is the best

Both pea and soy are nutritious sources of protein, with pea being an incomplete protein while soy a complete protein. Both plant proteins have one characteristic in common, which is that they both have the branched-chain amino acids, a necessary feature needed by the body for improved muscle health.

Pea and Soy have almost similar applications when it comes to advancing and protecting the health of human beings. Soy has been determined to be highly effective when used by women of all age brackets, and will, therefore, help enhance their cardiovascular health, improve their diet, prevent the development of certain types of cancer, and improve their overall health when they reach menopause. Soy is also a welcome option when it comes to food varieties and will, therefore, help prevent and control obesity.

Pea on the other hand has various applications and is, therefore, used to enhance the protein content of smoothies, and shakes. The plant protein has been established to be a high source of iron; it is, therefore, a high-quality protein and known to aid weight loss, heart rate, and muscle growth.

Pea Protein vs. Soy Protein

Nutritional Benefits
Pea Protein
Soy Protein
Protein content
23 grams
1 gram
2 grams
1 gram
1 gram
5 mg
25% of the daily value

Pea protein

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The pea protein powder is characteristic beige in color, the latter is achieved by isolating the protein from the ground yellow peas. And while the provided nutritional benefits in the table above are reliable they will probably vary with regards to the brand of pea protein that you decide to settle with. Pea is rich in protein and will, therefore, offer up to 15 grams, respective of the brand.

And the reason why pea should rarely miss in your meal plans is that it contains all the nine essential amino acids, which as we all know cannot be manufactured by the body. Important to note, however, is that for as much as you can derive the essential amino acids from plant foods, it is almost impossible to get it in sufficient quantities and that is why you have the protein powders meant to offer the right full dose.

Still on pea as a protein source is that it features the branched-chain amino acids, notably Arginine which is known to enhance the body’s blood flow and overall heart health.

For muscle growth, the plant protein features, isoleucine, leucine, and valine, and when it comes to digestibility is that pea protein is not easily digestible at least when compared to soy and chickpeas. The iron content in pea rests at 5mg and you must, therefore, note that just like its protein content iron is not easily absorbed into the body and that is why it is wise to use the pea protein powder that contains vitamin C.

Alternatively, you could take the pea protein powder and partake of foods that are known to have a higher content of vitamin C, which in the long run will help boost the supply of iron to the body.


  • Convenient for use by both men and women
  • Derived from brown rice and pea protein
  • Easy to mix with a great taste
  • Can be used in the morning, in between meals, and before or after working out


  • Has an after taste
  • The inclusion of probiotics could upset the stomach
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NOW Sports Nutrition, Soy Protein Isolate 20 G

Soy protein is a complete protein meaning that its effectiveness outshines that of the pea protein, the soy protein isolate powders, are derived from the defatted soybean flakes. The latter normally contains sugar and dietary fibers and which must be removed by washing in either water or alcohol.

You will notice in the table above that soy is also made up of fat, but the fat content, when compared to pea protein, is much more less at 1 gram, while pea protein has about 1.5grams. Soy is, therefore, cholesterol-free and comes effective in the preparation of meat and the dairy alternatives as well as the infant soy formula.

If you however decide on taking the soybeans, then you will directly benefit from all the eight essential amino acids. What’s more is that soybeans have been established to be a good source of calcium, fiber, iron, zinc, and the B vitamins. The soy protein is also beneficial to some special category of individuals beginning with the vegans or the vegetarians, who refrain from eating animal products and are therefore predisposed to Vitamin B12 deficiency but which they can compensate by using the soy protein in the form of soy milk.

Soy protein is also effective for use by infants who are born with special conditions, such as galactosemia. Also, infants who have had diarrhea and are recovering could benefit from the soy formula, as it has been known to help facilitate their quick recovery.


  • Pure unflavored protein powder
  • The product is a GMP quality assured
  • Contains up to 20g proteins and 0g carbs
  • Can be used as a postworkout regimen
  • Available in pre-workout and training essentials


  • Does not dissolve well
  • The taste is awful
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Differences between Pea Protein Vs Soy Protein

Amino acid content

Pea protein contains high amounts of the essential Amino acids, namely leucine, arginine, alanine, isoleucine, and valine. When you remove arginine you will be left with the BCAA’s used for protein muscle synthesis. Soy protein on the other hand has been determined to contain the L-Glutamine, known to inhibit muscle protein breakdown while speeding up the recovery time.

Pea and soy for workouts

The pea protein is quite effective when used by individuals who want to shed off weight, and at the same time tone and strengthen their muscles. The protein powder is also convenient for use by people who suffer from allergies; so for the weight loss function, pea’s dietary fiber helps control an individual’s appetite thus aid in weight loss.

Soy protein comes effective when used by bodybuilders, among other fitness enthusiasts including weight lifters. The above category of fitness enthusiasts are less interested in weight management, so since soy has a higher protein content of up to 23 grams when compared to pea’s 15grams, it is convenient for enhancing the muscle size and its overall appearance.

Pea and Soy Protein for Sports

Soy is not effective when used for either sports or athletic performance, but it is a good option for individuals who want a protein supplement that is cholesterol-free. Soy is additionally characteristic of minerals which help enhance the functions of the body thus good for use by athletes. And given that it features all the essential amino acids, it could double up as a meal replacement.

Pea protein, on the other hand, is the perfect source of nutrition for athletes, users will however have to combine the pea protein with other sources of natural nutrition to derive its full benefits. Pea protein is pure in its manufacture which then provides a cleaner source of nourishment for the athletes thus allows them to maximize their performance during training consequently maintaining a healthy body fat ratio.

Protein digestibility

Both pea and soy protein are digestible only that one of them is higher than the other. Plant proteins when compared to animal proteins have a low bioavailability meaning that they are not easily absorbed by the body. So while pea protein might be highly digestible, soy has the highest score making it even more digestible when compared to pea.

What’s more is that for the protein to be easily absorbed by the body, it means that the essential amino acids will be delivered in due time, for example, if you are using the protein supplement as a post or pre-workout regimen or as a meal replacement.

Mixability, texture, and taste

Supplements are never easy to consume because most of them have a neutral or flat taste, especially those that are organic. So, if we are to compare the taste of the pea protein to that of the soy protein, then your taste buds will not be able to pick anything unique unless either or one of the protein supplements is flavored.

Both pea and soy protein mix well when used with the relevant drink, and can, therefore, be included in a user's daily routine; both proteins have a smooth texture thus easy to consume.

Allergic reaction

Protein supplements are not for everyone, as there are people who react to them, but not all proteins are allergens, it, therefore, helps to know which one is safe and which one is not on an individual basis. Soy protein is an allergen, meaning that it is predisposed to causing allergic reactions, while pea is hypoallergenic, meaning it will rarely cause allergic reactions.


The differences between pea and soy are quite pronounced, especially when it comes to applications, therefore, knowing the difference will help individuals to choose a protein supplement that will enhance their sport or athletic performance and the one that will be effective when used as a pre or a post-workout regimen.


Does the pea protein encourage bloating

Pea protein when taken in the right amounts will not encourage the development of gas.

Which type of soy oil is allergenic?

Gourmet oils should be avoided by people who are allergic to soy.

Last update on 2024-06-12 / Affiliate links / Images from Amazon Product Advertising API

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