Pea Protein vs. Soy Protein: Which One is Better?

When it comes to protein, whey has long been the gold standard. But as more people shift toward plant-based options, pea and soy protein are stepping into the spotlight—with compelling benefits and fewer drawbacks for certain diets.

Whether you’re sipping a post-workout shake or scanning the label on your favorite smoothie cup, chances are you’ve seen both pop up.

But how do these popular protein sources compare—and more importantly, which one makes sense for your diet, lifestyle, and wellness goals?

In this guide, we'll break it all down for you. From nutrition stats and essential amino acids to digestibility, allergies, and even sustainability—we’ve got you covered!

What Are These Proteins, Anyway?

What Is Pea Protein?

Pea protein comes from—you guessed it—yellow split peas. After harvesting, the peas are dried, ground, and processed to extract the protein-rich goodness inside. The result is a pea protein powder that’s rich in fiber, iron, and, most importantly, plant-based protein.

When comparing whey protein to pea protein, the latter is naturally dairy-free, gluten-free, and often easier on the stomach than other protein supplements like whey, which makes it a go-to for sensitive eaters and clean-label lovers alike.

What Is Soy Protein?

Soy protein is made by processing soybeans to remove the fat and isolate the protein content. It’s been around forever (tofu, anyone?) and is considered a complete protein, meaning it contains all nine essential amino acids your body needs but can’t produce on its own.

Soy’s long-standing fame in the vegan and vegetarian world isn’t without merit—it’s backed by decades of use and lots of research. But for some people, it’s also a potential allergen, which we’ll get into later.

Compared to whey protein, both pea and soy offer complete protein profiles and similar grams of protein per serving. But unlike whey, they’re naturally dairy-free—making them easier to digest for those with lactose issues or anyone following a vegan diet.

Nutritional Breakdown: Pea vs. Soy Protein

Protein Content & Amino Acids

Both pea and soy protein powders bring serious muscle-building power to the table. A standard serving (about 20–25 grams) offers:

• Pea protein: ~15–20 grams of protein per scoop1

• Soy protein: ~20–25 grams per scoop2

Now, while soy offers slightly more protein per scoop, pea protein still packs a punch. With up to 20 grams per serving, it’s more than enough to support muscle recovery, daily energy, and overall wellness—plus, it’s easier to digest and free from common allergens.

That said, you may be wondering, “is pea protein a complete protein?”. The answer is yes—especially when it’s in isolate form. It naturally contains all nine essential amino acids your body needs. However, soy protein has the upper hand when it comes to certain amino acids (like methionine). This is why you’ll see folks pairing it with brown rice or hemp for a more balanced boost.

Because of this, many pea protein powders—especially pea protein isolate—are made to contain all the key essential amino acids, including leucine, which plays a major role in muscle growth and protein digestion.

Nutrient Density & Extra Benefits

Both options offer more than just protein. Let’s talk nutrients:

• Pea protein is a great source of iron, magnesium, and fiber

• Soy protein often contains calcium and potassium

• Both are naturally low in fat, with soy containing slightly more per serving

When you’re thinking about overall nutrition, both powders are high performers—but if iron is a concern (especially for plant-based eaters), pea protein may have the edge.

Bioavailability & Absorption

Soy protein is known for its high bioavailability, which means your body can absorb and use it easily. Pea protein has a slightly lower absorption rate, but still does the job—especially when you're using an isolate or consuming it with other complementary foods.

If you're focused on training, recovery, or maximizing every gram of protein powder, it’s worth noting, but for most people the difference is pretty small.

What Makes Them Different?

Digestibility & Allergies

If your gut tends to raise an eyebrow at certain ingredients, this one’s for you.

Pea protein is generally considered easy to digest and gentle on the stomach. It’s free from the top eight allergens, making it a go-to for people with dairy, gluten, or soy sensitivities.3 That said, because peas are legumes, some folks with legume sensitivities should approach with caution. 

Soy protein, on the other hand, is one of the most common food allergens. If you’ve had issues with tofu, edamame, or soy milk in the past, it might not be the best fit for your protein supplement lineup.

Hormonal Effects & Phytoestrogens in Soy

Soy has something called phytoestrogens—plant compounds that act a little like estrogen in the body. That’s why you’ll hear lots of back-and-forth online about whether soy messes with hormones. 

Here’s the TL;DR: Most studies show that moderate soy intake is safe for most people and may even have protective effects against certain chronic diseases.4  But if you have a hormone-sensitive condition or just prefer to play it safe, pea protein is free from phytoestrogens altogether.

Sustainability & Environmental Impact

Both soy and peas are more environmentally friendly than animal protein sources—but peas might take the gold star here.

Peas use less water to grow, are often non-GMO, and help enrich the soil they’re planted in.5  Soy, while still sustainable compared to meat, is usually genetically modified and grown in regions with high deforestation rates.6 (Hint: always look for organic or non-GMO soy if that matters to you!)

Processing & Purity

Now, not all protein powders are created equal: some pea protein powders are made with just one or two ingredients, while other whey protein products may contain fillers or artificial sweeteners (which you may want to steer clear of). Here’s a quick look at these types:

• Isolate - More refined, higher in protein, and lower in carbs and fat—ideal if you're focused on performance or recovery

• Concentrate - A bit closer to its whole-food roots; less processed and retains more natural nutrients like fiber

• Organic, non-GMO, and additive-free - Labels worth loving. These extras help you keep things clean, simple, and aligned with your values

Some vegan protein powders sneak in gums, artificial sweeteners, or unnecessary fillers. So take a peek at that ingredient list—and if you’re looking for something truly clean, pea protein tends to come with fewer frills and more transparency.

Pea vs. Soy: Which One Fits You Best?

Best for Muscle Gain & Fitness

If muscle building is the goal, both soy and pea protein can help increase strength and support exercise recovery.

Soy protein has a slightly more complete amino acid profile, while pea protein is rich in BCAAs and pairs well with other foods for a balanced post-workout fuel. Look for blends that include leucine to support muscle protein synthesis—or simply grab a high-quality pea protein isolate.

Best for Gut Health & Sensitivities

Sensitive stomach? Pea protein is usually easier to tolerate and less likely to cause bloating. It's free from soy, dairy, gluten, and lactose—so if you’re navigating allergies or just want a simpler protein source, pea might be your match.

Best for Overall Nutrition

Both proteins pack a punch, but pea protein shines with its iron, magnesium, and fiber content. Soy protein brings in extra calcium and potassium, making both solid choices depending on your nutritional priorities.

Can You Combine Pea & Soy Protein?

Absolutely. Some plant-based protein powders blend the two to maximize benefits and cover all essential amino acids. It’s a smart move if you’re not allergic to soy and want a well-rounded protein powder with both muscle and micronutrient support.

How to Use Pea & Soy Protein in Your Diet

Best Recipes & Meal Prep Tips

You don’t need to be a chef to incorporate pea protein powder into your diet.
Adding a scoop to your morning smoothie is a simple way to boost nutrients without altering your routine. Both pea and soy protein are versatile and can be added to:

• Smoothies + shakes with your favorite fruit, plant milk, and a scoop of nut butter

• Oatmeal, soups, or energy bites for a sneaky protein boost

• Savory sauces like creamy tahini dressings or a protein-rich pasta toss

Real-World Protein Meals, No Measuring Needed

Looking for an even easier way to get high-quality protein—without busting out the measuring cups? Daily Harvest makes it super simple to fuel your day with ready-to-blend smoothies and heat-and-eat bowls made with ingredients like pea protein, fiber-rich veggies, and other powerhouse protein sources. Here are a few of our high-protein customer favorites:

• Dark Chocolate Protein Smoothie (20g of Protein) - If brownie batter had a healthy side hustle, it’d be this high-protein smoothie. Packed with 20g of organic plant-based protein from peas, this blend pairs rich cacao with naturally sweet dates and a stealthy dose of zucchini (you won’t even notice it’s there)! No added sugars, no weird stuff—just clean, chocolatey power for post-workout refuel or whenever you need a pick-me-up!

• Vanilla Bean Protein Smoothie (20g of Protein) — Creamy, dreamy, and loaded with goodness. This smooth sip blends banana, vanilla bean, and protein from peas. It’s your go-to when you want something clean, classic, and seriously satisfying—no blender experiments required.

• Mixed Berry Protein Smoothie (20g of Protein) — Bursting with blueberries, banana, and strawberries, this protein smoothie brings bold, berry-forward flavor with zero added sugar. Balanced with kale and flax seeds, it’s a bright, energizing boost for busy mornings or midday slumps.

Taste, Texture & How They Mix

Pea protein tends to be a little earthier and thicker, while soy protein is often smoother and more neutral in flavor. Both mix well, but they behave differently depending on the liquid and ingredients you use.

Pro tip: If you're into smoothies, pea protein blends beautifully with banana, cocoa, and nut butter. If you're baking or cooking, soy protein might play nicer with your recipe’s texture.

How to Choose the Right Plant-Based Protein Powder

Look for:

• Short, recognizable ingredient list

• Organic or non-GMO certification

• Type of protein used (isolate vs. concentrate)

• No added sugar, gums, or mystery "natural flavors"

Look for protein powder products that align with your lifestyle—organic, minimally processed, and made with real ingredients you recognize.

Fuel Your Plant-Based Life with Daily Harvest

No matter your protein pick—pea, soy, or somewhere in between—Daily Harvest makes it easy to fuel your day with nutrient-rich, plant-based meals. Our plant-based breakfast delivery features satisfying smoothies and breakfast bowls crafted with ingredients like pea protein powder and fiber-rich fruits.

And for those with specific goals or sensitivities, our prepared meals for specific dietary needs offer feel-good food that supports your lifestyle. Everything’s chef-crafted, flash-frozen at peak ripeness, and delivered straight to your door.

Sources

1. Cleveland Clinic. (2022, August 31). Pea protein: What to know. https://health.clevelandclinic.org/pea-protein

2. U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central: Pea protein powder. FoodData Central. https://fdc.nal.usda.gov/food-details/174276/nutrients

3. Çabuk, B., Nosworthy, M. G., Stone, A. K., Korber, D. R., Tanaka, T., House, J. D., & Nickerson, M. T. (2018). Effect of Fermentation on the Protein Digestibility and Levels of Non-Nutritive Compounds of Pea Protein Concentrate. Food technology and biotechnology, 56(2), 257–264. https://doi.org/10.17113/ftb.56.02.18.5450

4. Messina, M. (2016). Soy and health update: Evaluation of the clinical and epidemiologic literature. Nutrients, 8(12), 754. https://doi.org/10.3390/nu8120754

5. Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216

6. World Wildlife Fund (WWF). (2020). The impacts of soy production on deforestation. Retrieved from https://www.worldwildlife.org/threats/soy