Soy Protein Vs Pea Protein | Better Than Whey?? ?

Soy protein vs pea protein both start with a simple pod

Pea protein isolate vs Soy protein isolate taste, texture & nutrition breakdown

So how do you choose the best protein for you? There are several protein supplements in the market which can often confuse customers. One will be needed to select between whey, pea, and soy, not forgetting the fact that each protein comes in a variety of flavors! Overwhelming right?

Want the nutrition breakdown? We have a chart below

A Comprehensive Breakdown Between The Two + More

Soy has been a cornerstone to any plant-based diet. Pea as a whole food has been abundant for decades but not as long as soy. I personally have tried dozens of both types of proteins. What generally draws me back to Soy-based supplements is the added protein and the texture.

Want to see which low carb protein powder we suggest? Check out our review.

We are here to guide you on how to get the protein powder that you deserve. Our guide thoroughly compares different varieties of protein powders to help you make a non- regrettable choice. Look at our shopping checklist below:

  1. Determine your dietary restrictions so that you can choose a base protein
  2. Choose your favorite flavor or variation of ingredients that you prefer.
  3. Look into the taste and texture, look into the brand’s websites and read reviews from previous clients, this shall give you a hint on the palate and how well it mixes.
  4. Try to shop for a natural protein as much as possible so that you get value for your money. Several protein powder manufacturers mix their powders with sweeteners and preservatives. All this can lower the nutritional value of the content.
  5. Compare prices and remember to stay within your estimated budget.


Soy protein

Soy protein is another type of plant-based protein high in amino acids when not processed. soya bean has an advantage over other plant-based proteins because it contains a complete amino acid profile. There are three type of soy protein: soy protein isolate, soy protein concentrate and textured soy protein. Soy concentrate contains about 60% protein and most carbohydrate from the soybean. The concentrate is said to be the leftovers of soybean after the de-fatting process.

Soy protein isolate is the purest type of soy protein in the market. Soy protein isolate contains more pure protein and isoflavones as compared to soy concentrate. The isolate is made when most of the ingredients are removed during the de-fatting process. The textured protein, on the other hand, is made from soy concentrate. Generally, soy is a staple in most plant-based meal replacements.

Benefits of soy protein include:

  • Delaying menopause
  • Lowering blood pressure
  • Lowering cholesterol
  • Increases muscle strength
  • Strengthens both immune and cardiovascular function.

Pea protein

Pea protein is a natural, plant-based protein is sourced from yellow peas. Extracted Pea is a safe choice for individuals suffering from allergies. The protein does not contain lactose or gluten which makes it easier to digest, with zero gastrointestinal discomforts.

The protein is high in Branched Amino Acids(BCAAAs) among other amino acids that the body doesn’t produce but needed for optimal body functioning. Pea has an excellent amino acid profile that contains the essential amino acids required by the body.

  • The BCAAs are great for weight loss and maintaining muscle mass. Pea keeps you fuller for longer thus helps you cut out of cravings.
  • Pea protein is an excellent source of energy and is recommended as a pre-workout energy booster of all time. It is also helpful when it comes to muscle recovery post -workout.
  • Pea protein provides lean calories and is often used as a meal replacement to help one shake off extra weight. It also regulates appetite, helping one curb cravings and manages their weight accordingly.
  • Pea encourages high metabolism which boosts digestion.

main nutritional content per 100 grams serving

Soy protein Pea protein
Comparison Comparison
Protein 88.20g  60g
Calories 330kcal  360kcal
Carbs 0g  25g
Fats 3.4g 4g
Fiber 0g  4g
Sugar 0g  12g

Soy protein concerns

There are several controversies about soy protein. There are several studies claiming that soy protein may lead to hormonal imbalance. You see, soy contains isoflavones that produce weak estrogen-like substances in the body that increase the number of estradiol levels in the body.

Increase in estradiol levels is likely to lead to a compromise in sperm production and quality. Even though, we believe that the dose makes the poison. Soy is all about consuming in moderation. 56 grams of soy a day is a good deal.

Soy protein is not a good choice for individuals with allergies. It is, in fact, one of the most protein allergens and should be avoided people entirely with intolerance. If the phytate content of soy is not removed, soy tends to inhibit absorption of vital minerals such as zinc and calcium.

The Soya bean process includes a ferment to remove the enzymes inhibitors that mainly result in inhabitation of a protein-digesting enzyme. If this happens, there will be a rise in gas production leading to bloating.

Other vegan proteins in the market

Here are other vegan proteins as explained below:

Hemp protein

Hemp protein contains omega 3 and six essential fatty acids that reduce inflammation. It is also high in fiber, 8 grams of fiber per 30 grams of hemp serving. Hemp protein may not be a protein of choice for those wishing to add weight because it contains less leucine; a hormone for muscle building and muscle recovery.

The hemp protein also contains less amino acid as compared to pea and soy proteins. This means that one has to consume more hemp per serving to get similar protein as they would from pea and soy.

Brown rice protein

Brown rice protein is high in amino acids. Pea, when combined with brown rice protein, provides all the nine essential amino acids that are essential for muscle building and recovery.

So Soy Protein Vs Pea Protein; which kind of powder should you buy?

Is there any reason to buy pea if you aren’t allergic to lactose and soy? Yes, pea protein is rich in arginine; an amino acid that helps blood vessels relax and also contract to improve circulation. This is enough reason to choose pea over soy especially if you happen to be looking for a protein supplement to energize you and help in muscle recovery post workouts.

  • Pea protein is excellent for individuals wanting to lose fat and also those wanting to tone and strengthen muscles at the same time.

Concentrated Pea protein is a great way to maintain quality standards while reducing costs. It is very cost friendly. This might be a safer way to go after all. Did I mention that pea protein tastes good too? Yes, it does.

Soy, on the other hand, is best for bodybuilders and weightlifters who are in need of muscle mass and endurance. The high protein content in soy helps such individuals improve their muscle appearance.

As you can see, the two proteins have various advantages that set them apart. We recommend that you buy the one that meets your nutritional needs.

Our last thoughts

A quality protein is made of natural ingredients and is easily digestible. We hope that the information above helped you decide on which protein supplement is best for you. It is essential to keep the differences at the back of your mind as you step out to shop for a protein that suits your needs.

Soy Protein Vs Pea Protein | Better Than Whey?? ?
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Soy Protein Vs Pea Protein | Better Than Whey?? ?
Soy Protein Vs Pea Protein; what packs the bigger punch? As a plant based athlete, I've struggled with this. So I saved you some time with this breakdown!
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Brice Mansa - ISSA Certified Personal Trainer & Nutrition Coach

Brice Mansa is a certified personal trainer from the ISSA. He took his knowledge from college to provide a more broad education method (blogging) to enhance the lives of thousands of people. Tired of being limited as a personal trainer in a gym with a single client, he stepped up his game. is proud to host him and the team of 4 other certified personal trainers and kinesiologists. When Brice isn't training or writing he likes long walks on the beach, puppos & motorcycles. We hope you enjoy his content, tips & stories!