Pea Protein vs Soy Protein

Pea protein and soy protein are two of the best plant-based protein powder options with their high protein content, complete (or nearly complete) amino acid profile, and effectiveness in improving muscle strength and growth. This article includes a comprehensive review of pea protein vs soy protein.

You can check out our other protein powder reviews in these articles:

• Hemp Protein vs Whey Protein
• Pea Protein vs Hemp Protein
• Whey Protein vs Plant Protein
• Peanut Butter Powder Nutrition

Comparing pea protein vs soy protein

Amino acid profile: EAAs & BCAAs

The best protein powders are complete proteins that contain all nine essential amino acids (EAAs) in adequate amounts. If you’re striving to build muscle, high leucine content is also necessary for muscle protein synthesis (MPS). Protein sources with at least 55 mg of leucine per gram of protein are ideal for stimulating MPS. Leucine is an essential amino acid that is also a branched-chain amino acid (BCAA).

Is pea protein a complete protein?

Pea protein is not technically a complete protein because it’s low in methionine. However, pea protein can be combined with brown rice, hemp, or other protein foods for additional methionine. Additionally, some pea protein powders are enriched with methionine to make it a complete protein.

Here is a breakdown of the EAA and BCAA content in pea protein (1, 2):

• Contains all EAAs but is low in methionine
• Contains all BCAAs, including 71-81 mg leucine per gram of protein (adequate for maximal MPS)

Is soy protein a complete protein?

Soy protein is a complete protein.

Here is a breakdown of the EAA and BCAA content in soy protein (1, 2):

• Contains all EAAs in adequate amounts
• Contains all BCAAs, including 68-79 mg leucine per gram of protein (adequate for maximal MPS)

Nutrient profile

Both pea protein and soy protein powders are similar in calories, high in protein, low in fat, and low in carbohydrates. However, their micronutrient profiles somewhat differ as noted below:

• Pea: good source of iron and sodium
• Soy: good source of iron, phosphorus, sodium, and zinc

Bioavailability

Bioavailability refers to your body’s ability to digest and absorb nutrients from food. When comparing the bioavailability of protein sources, there is an additional consideration of the amino acid profile, specifically regarding essential amino acids.

Soy protein has a higher amino acid score with both of the following evaluation tools, though pea protein is close behind and still considered a “good” quality protein source (3).

Protein Digestibility-Corrected Amino Acid Score (PDCAAS) is a common tool for evaluating protein quality (4). The PDCAAS measures the amino acids present in the stool and assumes that if no amino acids are present, all amino acids in the food consumed were digested and used by the body. The highest score given is 1.00. According to PDCAAS, soy protein scores 0.98, and pea protein scores 0.89 (5).

Digestible Indispensable Amino Acid Score (DIAAS) is a newer tool for evaluating protein quality and may be more accurate and useful than the PDCAAS. The DIAAS measures the amino acids present in the small intestine (ileum) after protein consumption.

A score of 1.00 is given if all 9 essential amino acids are present in adequate amounts. Protein sources with > 100% of all EAAs will score > 1.00 (animal protein is often > 1.00). According to DIAAS, soy protein scores 0.90, and pea protein scores 0.82 (5).

Digestion & allergy considerations

Both pea and soy are considered medium-digesting proteins, meaning they are digested and available for use by the body at a rate of 4-7 grams per hour.

Protein isolate (both pea and soy) is typically easy to digest for most people, while protein concentrate can cause some GI discomfort, like gas and bloating, for those with sensitivities to fiber and starch.

Regarding allergies, soy is one of the top 9 most common allergens, while peas are considered hypoallergenic. However, unless you have a soy allergy, it should be safe to consume.

Is pea protein low-FODMAP?

Pea protein usually contains some FODMAPs because it’s difficult to remove all of the carbohydrates & fiber that contain the FODMAPs. However, pea protein powder processing removes most of the FODMAPs, so you may still tolerate it in small amounts.

Is soy protein low-FODMAP?

Soy protein is usually low-FODMAP since most or all FODMAPs are removed during processing, especially if it’s an isolate. Soy protein concentrate may contain some FODMAPs but should be minimal and likely has less than pea protein powder.

Taste & texture

The taste and texture of pea and soy protein vary between brands and flavor options. Here are the common descriptions from customer reviews online:

• Pea: neutral to mildly sweet and nutty flavor, smooth or fluffy texture that is less chalky than other protein powders
• Soy: neutral to nutty flavor, smooth to medium-grainy texture

Cost of pea protein vs soy protein

The price of soy protein is significantly lower than pea protein whether you buy it based on weight or grams of protein. This chart shows the cost of these protein powders from Bulk Supplements. The cost difference may be inflated due to the pea protein being certified organic, while the soy protein is not.

Protein Powder	Price per 2.2 lbs bag	Price per 30 g powder	Price per 25 g protein
Pea protein isolate	$41.97	$1.26	$1.50
Soy protein isolate	$27.97	$0.84	$0.84

How are pea & soy protein powders made?

Pea protein powder is made from golden or yellow split peas. The process involves mechanically removing the outer shells and then grinding the dry peas into a fine powder (6).

Soy protein powder is made from soybean meal that remains after the soybeans have been dehulled and defatted. The soybean meal is soaked in water, acid, or alcohol to remove the carbohydrates and fiber so that only the protein portion remains (7).

Health benefits & potential disadvantages

Is pea protein good for you?

Pea protein may encourage increased muscle protein synthesis, exercise performance, and recovery than soy protein due to its high amount of arginine (a conditionally essential amino acid) and leucine (the limiting amino acid for MPS), along with a generally higher concentration of most of the other EAAs. Pea protein is as effective as whey protein at building muscle (8).

There aren’t many disadvantages to pea protein aside from it being a bit low in the EAA methionine, though this can easily be compensated for by consuming a wide variety of protein sources.

Like with other plant foods, some people may experience some GI discomfort if they have difficulty digesting fiber or starch, though most of the fiber and starch are removed during the processing of peas into protein powder.

Is soy protein good for you?

Like pea protein, soy protein is likely to be as effective as whey for muscle and strength gains (9). Soy protein may also help reduce LDL cholesterol levels and the risk of heart disease and type 2 diabetes (10, 11).

Soy foods contain soy isoflavones, a class of phytoestrogens, which have estrogenic activity and may reduce the risk of breast and prostate cancers. However, the evidence is limited and some studies have mixed results.

Soy isoflavones may potentially alter the body’s production of estrogen which may be beneficial or harmful depending on the individual (12, 13). Of note, soy isoflavones are mostly removed during the processing of soy protein powder, so the estrogenic properties may not be a concern for most people.

Some people may also be concerned about antinutrients, like phytates, lectins, and oxalates, being present in soy. Phytates, lectins, and oxalates can inhibit the absorption of some minerals. While most soy products do contain some antinutrients, soy protein powder is unlikely to contain a significant amount since most of the fiber (where antinutrients are found) is removed (14).

Final thoughts: pea protein vs soy protein

Pea protein and soy protein are both great sources of protein that have been shown to promote muscle growth and strength gains in people who strength train regularly. For people who are not allergic to soy, both pea and soy are great plant-based options to help meet your protein needs. Since the fiber and starch are mostly removed from protein powder, especially isolates, most people don’t experience digestive issues with either option.

While soy protein powder is more bioavailable and contains sufficient amounts of all 9 EAAs, pea protein is very close behind, and most people should be able to meet 100% of their EAA requirement by consuming a variety of protein foods.

For people concerned with the potential estrogenic properties or antinutrients present in soy, pea protein may be the better option. If cost is a driving factor, soy protein costs less than pea protein. Overall, pea protein and soy protein are two of the best vegan protein sources and can be a great addition to most people’s diets.

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