With so many protein powders on the market, it can be tough to decide which one is right for your needs. Two of the most popular options are pea protein and whey protein. But what's the difference, and which one should you choose?
Pea protein powder is a plant-based protein derived from yellow split peas. It's become increasingly popular in recent years due to rising interest in vegetarian, vegan, and environmentally sustainable diets.
Whey protein, on the other hand, is a dairy-based protein that comes from milk. It's a byproduct of cheese production and has been a staple protein powder for decades.
While both pea and whey protein offer high quality, complete proteins, there are some key differences that may make one better suited for your individual needs and preferences.
Pea Protein Powder vs Whey Protein: Key Differences
Sources
The most obvious difference between pea and whey protein is the source. Pea protein comes from plants while whey comes from dairy.
Pea protein powder is made by finely milling yellow split peas to form a flour, then separating the protein from the starch and fiber. The isolated pea protein is then dried into a powder.
Whey protein starts with dairy milk. During cheese production, the liquid whey is separated from the milk curds. This whey liquid naturally contains some protein, which is then isolated, processed and dried to create whey protein powder.
So pea protein is 100% plant-based, while whey protein comes from an animal source. This makes pea protein suitable for vegans and vegetarians, whereas whey is off-limits.
Key Takeaway: The main difference is that pea protein comes from plants and whey comes from dairy milk. Pea protein is vegan, whey is not.
Amino Acid Profile
When it comes to amino acids, both pea and whey protein are considered “complete” proteins. This means they contain all 9 essential amino acids required for the human body to function properly.
However, pea protein is relatively low in the essential amino acid methionine. It’s also lower than whey protein in the branched-chain amino acids (BCAAs) isoleucine, leucine and valine, which are important for muscle growth.
Whey protein, on the other hand, is high in BCAAs. It also contains more of the essential amino acids lysine and threonine.
While both offer complete proteins, whey has a better overall amino acid profile compared to pea protein. But pea protein can be combined with grains like brown rice to create a complete amino acid profile.
Digestibility and Absorption
Research shows that whey protein is more easily digested and absorbed than plant-based proteins like pea.
Whey protein has a high biological value, meaning your body can utilize close to 100% of the protein consumed. Pea protein’s digestibility is slightly lower at around 85-90%.
So while both proteins deliver all the essential aminos, whey protein edges out pea when it comes to digestibility and absorption rate.
Allergens
When it comes to allergens, pea protein has a major advantage. Since it’s 100% plant-based, pea protein is naturally free of all major food allergen groups.
Whey protein, on the other hand, is a dairy derivative. It contains trace amounts of lactose and is unsuitable for people with dairy and milk allergies. Some sensitive individuals may experience digestive issues like bloating or gas from the lactose in whey protein.
So if you have food sensitivities or follow an allergen-free diet, pea protein is the safer choice.
Uses
Both pea protein powder and whey protein powder are incredibly versatile. They can be used similarly in recipes and drinks.
Some of the most common uses for pea and whey protein include:
- Smoothies
- Protein shakes
- Pancakes and baked goods
- Oatmeal and overnight oats
- Protein bars and balls
- Soups and chilis
- Yogurt bowls
- Coffee drinks
You really can’t go wrong using either type of protein powder in any recipe calling for extra protein. Though whey protein does have more flavor versatility since it comes in tons of flavors, while pea protein tends to just come in chocolate and vanilla.
Cost
One area where pea protein tends to have an advantage is cost. Pea protein powders are often cheaper than whey protein powders.
Of course, prices vary by brand. But per ounce, pea protein powder supplements tend to be a more budget-friendly option compared to whey.
Taste and Texture
Taste and texture preferences are subjective, but here are some generalities:
- Whey protein has a more neutral flavor. It can be flavored to taste like almost anything.
- Pea protein has a natural vegetable flavor. Even “unflavored” pea protein isn’t completely tasteless.
- Whey protein mixes easily into liquids for a smooth, thin consistency. Some brands of pea protein can be grainy.
So if you’re looking to avoid that “pea-like” flavor, whey protein powders come in more flavor options. But newer pea proteins have improved texture and mixability.
Environmental Sustainability
One area where pea protein wins out is sustainability. The production of pea protein requires far less water, produces less greenhouse gasses, and uses less land than whey protein production.
If environmental impact is a concern for you, pea protein is a clear winner.
Nutritional Value
Let’s compare the basic nutritional profile of whey protein powder versus pea protein powder.
The charts below show the amounts for a 25-30g serving size. These are averages only; specific brands vary slightly.
| Nutrient | Whey Protein | Pea Protein |
|---|---|---|
| Calories | 120 | 100 |
| Protein | 25g | 22g |
| Fat | 1g | 2g |
| Carbs | 3g | 2g |
| Sugars | 1g | 0g |
| Fiber | 0g | 2g |
| Calcium | 100mg | 20mg |
| Iron | 0mg | 5mg |
Both provide around 20-25 grams of protein per serving. Whey protein is slightly higher in protein content.
Pea protein offers more fiber and iron. Whey protein has more calcium since it’s dairy-based.
Overall, while their micronutrient profiles differ based on the whole foods they come from, pea and whey protein are both high-quality, nutrient-dense protein sources.
Pea Protein vs Whey: Which Is Better For Muscle Gain?
One of the main reasons people take protein powder supplements is to build muscle and strength, especially when combined with resistance training.
So which is better for muscle gain and growth - whey or pea protein?
Research has found that both whey and pea protein can support muscle growth and increases in strength when taken around workouts. However, there are some things to consider:
- Whey may have a slight edge. Some research shows whey protein results in greater increases in lean muscle mass compared to plant proteins. This may be attributed to whey’s faster absorption rate and higher leucine content.
- Pea protein holds its own. Multiple studies have found pea protein to be nearly equal to whey protein when it comes to supporting muscle thickness and lean mass gains during resistance training programs.
- Amount consumed matters. To get similar results to whey protein, you may need to consume slightly more pea protein due to the differences in amino acid profile and absorption rate.
- Both beat none at all. Supplementing with whey or pea protein leads to significantly better muscle building results compared to resistance training without protein supplementation, according to research.
So while whey protein may have a slight advantage for maxing out your gains, pea protein can get you very similar muscle-building results. Using either is better than no protein powder at all.
To build muscle over time, focus on resistance training, get enough total protein daily from both whole foods and supplements, and take protein consistently around workouts.
Pea Protein vs Whey For Weight Loss
Along with building muscle, some people take protein powder supplements for weight loss or to maintain lean muscle mass while in a calorie deficit.
Can pea and whey protein support fat loss? Here’s what research has found:
- Increased protein helps. Higher protein diets lead to better satiety, fewer cravings, and healthier body composition during weight loss compared to lower protein diets, according to studies.
- Protein powder helps control hunger. Pea and whey protein powders can both curb appetite when taken before meals or between meals. This leads to lower overall calorie intake.
- Whey may have a small edge for fat burning. Some research has found that whey protein increases fat oxidation (burning) slightly more than plant proteins. The reason is unclear.
- Results come from calorie deficit. Any actual weight loss while taking protein supplements comes from an overall calorie deficit - not just adding protein. But protein helps combat hunger during dieting.
While both can support fat loss indirectly, whey protein may have additional potential to help burn fat. But for weight management, focus on being in a calorie deficit with high protein foods and supplements.
Which Protein Powder Is Better For You?
Now that you know the key similarities and differences between pea protein powder and whey protein powder, how do you decide which one to use?
Here are some factors to consider when choosing a protein powder:
If you are vegan or vegetarian: Pea protein is the obvious choice, as whey is not vegetarian or vegan. Pea protein gives you a high-quality, dairy-free protein source.
If you are lactose intolerant or have milk allergies: Avoid whey protein, as it contains lactose and milk proteins. Pea protein is naturally lactose- and dairy-free.
If you want maximum muscle growth: Whey protein may have a slight edge for supporting lean muscle gains, thanks to its leucine content and rapid absorption. But pea protein can still produce excellent muscle-building results.
If you want to lose weight: Both whey and pea protein can aid weight loss by controlling hunger and increasing satiety while in a calorie deficit.
If you want more micronutrients: Pea protein offers more iron and fiber, while whey protein provides more calcium. Choose accordingly.
If you dislike “vegetable” flavors: Pea protein has a natural pea-like flavor. Go with a flavored whey protein for a more neutral taste.
If cost is a concern: Pea protein powder tends to be cheaper than whey protein powder.
If sustainability matters: Pea protein production is far more environmentally friendly than whey protein production.
Think about your needs, preferences, and goals to decide if whey or pea protein powder is the right choice for you. And remember you don’t necessarily have to choose just one - a pea/whey protein blend could give you the best of both worlds!
FAQs
Is pea protein as good as whey protein?
While whey protein has traditionally been considered the “gold standard” for protein powders, especially for building muscle, research shows pea protein is nearly as effective. The biggest difference is pea protein may need to be consumed in slightly higher amounts to account for its lower leucine content. But pea protein holds its own and can achieve similar results.
Can you build muscle with pea protein?
Absolutely. Multiple studies have found pea protein to be effective for building muscle when combined with resistance training. Pea protein powder provides all the essential amino acids your muscles need to recover and grow. While whey protein may produce slightly better results, pea protein can still help you make excellent strength and muscle gains.
Is whey protein better for muscle gain or fat loss?
Some research indicates whey protein may have a slight advantage over plant-based proteins like pea protein when it comes to maximizing muscle growth. Whey protein also appears to increase fat oxidation more than pea protein. However, both whey and pea protein can support muscle gain and fat loss through different mechanisms. For best results, use either alongside proper nutrition and a smart training program.
What’s better: whey protein isolate or concentrate?
Whey protein isolate (WPI) is more pure and higher in protein content than whey protein concentrate (WPC). WPI has up to 95% protein by weight with very little fat, carbs or lactose compared to 70-85% protein in WPC. However, WPC retains more nutrients from the milk it’s derived from. Look for “cross-flow microfiltration” on isolate products to ensure quality. For most people, WPI provides the highest quality protein. But athletes may benefit from nutrients in WPC.
Can you take whey and pea protein together?
Yes, you can mix whey and pea protein powders together to get the benefits of both in one protein shake. This gives you the high leucine content from whey along with the amino acids from pea protein for a more well-rounded essential amino acid profile. Combining a fast-digesting whey protein with a more slowly digested pea protein provides both immediate and sustained delivery of amino acids.
Conclusion
Whey and pea protein powders each offer unique advantages. While whey protein beats out pea protein for amino acid content, digestibility and absorption, pea protein is a quality plant-based alternative suitable for vegetarians, vegans, and people with allergies.
Both whey and pea protein can help build muscle and support weight loss goals. Which one you choose depends on your individual needs, preferences and goals. Trying out both is one way to see which protein powder works best for your body.