Introduction
Hemp protein and soy protein are two popular plant-based protein powders. They are both good sources of protein. However, they have different nutritional profiles and benefits.
Hemp Protein
Hemp protein powder is made from the seeds of the hemp plant. It is a complete protein, meaning it contains all nine essential amino acids. Hemp protein is also a good source of fiber, omega-3 fatty acids, and vitamins and minerals. The quality of hemp protein makes a big difference. Most hemp proteins use 50% protein concentrate and can have a grassy taste. This means for every 30g serving you get 15g of protein. However, there are brands, such as Cantein, that used hemp isolate. This gives a much milder taste and has a 24g protein per 30g serving.
Soy Protein
Soy protein is made from soybeans. It is also a complete protein, and it is a good source of iron and calcium. Soy protein is also often fortified with vitamins and minerals. The processing method used to make soy protein powder can also affect its quality. Soy protein powder that is made using gentle processing methods is generally considered to be of higher quality.
Hemp vs Soy Protein
Here is a comparison of the nutritional profiles of hemp protein and soy protein. Nutritional values are based on Cantein hemp protein and NOW soy protein.
| Nutrient | Hemp Protein | Soy Protein |
|---|---|---|
| Protein | 28 grams per 35g serving | 28 grams per 35g serving |
| Fiber | 1 grams per serving | 1 gram per 2 tablespoons |
| Omega-3 fatty acids | 3 grams per serving | 0 grams per 2 tablespoons |
| Vitamin A | 10% of the Daily Value (DV) | 0% of the DV |
| Vitamin C | 1% of the DV | 0% of the DV |
| Vitamin D | 0% of the DV | 0% of the DV |
| Vitamin E | 2% of the DV | 10% of the DV |
| Vitamin K | 1% of the DV | 0% of the DV |
| Thiamin | 90% of the DV | 1% of the DV |
| Riboflavin | 20% of the DV | 1% of the DV |
| Niacin | 50% of the DV | 2% of the DV |
| Vitamin B6 | 80% of the DV | 1% of the DV |
| Folate | 2% of the DV | 2% of the DV |
| Vitamin B12 | 0% of the DV | 2% of the DV |
| Calcium | 4% of the DV | 15% of the DV |
| Iron | 45% of the DV | 15% of the DV |
| Magnesium | 100% of the DV | 22% of the DV |
| Phosphorus | 80% of the DV | 15% of the DV |
| Zinc | 120% of the DV | 1% of the DV |
Benefits
Both hemp protein and soy protein have a number of health benefits. Here are some of the benefits of each:
Hemp Protein
- Build and repair muscle tissue.
- Lose weight or maintain a healthy weight.
- Improve heart health.
- Reduce the risk of chronic diseases.
- Improve gut health and does not cause gas.
- Boost energy levels.
- Improve skin health.
Soy Protein
- Build and repair muscle tissue.
- Lose weight or maintain a healthy weight.
- Improve heart health.
- Reduce the risk of chronic diseases.
- Improve bone health.
- Contains high levels of magnesium and calcium.
Which is Better?
So, which is better, hemp protein or soy protein? It depends on your individual needs and preferences. If you are looking for a protein powder that is high in protein, omega-3, vitamins and minerals then hemp protein is a better choice. If you are looking for a protein powder that is higher in iron and calcium, then soy protein is a better choice.
Ultimately, the best way to decide which protein powder is right for you is to try both and see which one you prefer.
Here are some additional reasons why hemp protein may be a better choice than soy protein:
- Hemp protein is hypoallergenic, meaning it is less likely to cause allergic reactions than soy protein.
- Hemp protein is a good source of antioxidants, which can help protect your cells from damage.
- Hemp protein has been shown to improve blood sugar control in people with diabetes.
- Hemp protein may help to reduce inflammation.
Here are some additional reasons why soy protein may be a better choice than hemp protein:
- Soy protein is a more affordable option.
- Soy protein is more widely available.
- Soy protein has been studied more extensively than hemp protein.
Conclusion
Hemp protein and soy protein are both good choices for plant-based protein powders. The best choice for you will depend on your individual needs and preferences.