Introduction
Hemp protein and brown rice protein are two popular plant-based protein powders. They are both good sources of protein, but 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.
Brown Rice Protein
Brown rice protein is made from the whole grain of brown rice. It is also a complete protein, but it does not contain as much fiber or omega-3 fatty acids as hemp protein. The processing methods used to extract the protein from the brown rice can also affect the quality of the powder. For example, harsh processing methods may damage the amino acids in the protein, making it less digestible and effective.
Hemp vs Brown Rice Protein
Here is a comparison of the nutritional profiles of hemp protein and brown rice protein. Nutritional values are based on Cantein hemp protein and Naked brown rice protein.
| Nutrient | Hemp Protein | Brown Rice Protein |
|---|---|---|
| Protein | 28 grams per 35g serving | 28 grams per 35g serving |
| Fiber | 1 grams per serving | 1 gram per serving |
| Omega-3 fatty acids | 3 grams per serving | 0 grams per serving |
| 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 | 0% 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 | 0% of the DV |
| Calcium | 4% of the DV | 6% of the DV |
| Iron | 45% of the DV | 22% of the DV |
| Magnesium | 100% of the DV | 2% of the DV |
| Phosphorus | 80% of the DV | 1% of the DV |
| Zinc | 120% of the DV | 0.5% of the DV |
Benefits
Both hemp protein and brown rice 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.
- Contains high levels of iron and magnesium.
- Boost energy levels.
- Improve skin health.
Brown Rice 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.
- Boost energy levels.
Which is Better?
So, which is better, hemp protein or brown rice protein? It depends on your individual needs and preferences. If you are looking for a protein powder that is high in protein and fiber, then hemp protein is a better choice. If you are looking for a protein powder that is affordable and widely available, then brown rice 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 brown rice protein:
- Hemp protein is a complete protein, meaning it contains all nine essential amino acids. Brown rice protein is also a complete protein, but it does not contain as much of the amino acid arginine. Arginine is important for muscle growth and repair.
- Hemp protein is a good source of fiber, which can help you feel full and satisfied after eating. Brown rice protein does not contain as much fiber.
- Hemp protein is a good source of omega-3 fatty acids, which are important for heart health and brain health. Brown rice protein does not contain any omega-3 fatty acids.
Conclusion
Hemp protein and brown rice protein are both good choices for plant-based protein powders. However, hemp protein is a better choice for most people because it is a complete protein, it is a good source of fiber, and it is a good source of omega-3 fatty acids.
If you are looking for a protein powder that is high in protein and fiber, then hemp protein is the best choice. If you are looking for a protein powder that is affordable and widely available, then brown rice protein is a good 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 tips for choosing a protein powder:
- Consider your individual needs and preferences. What are your goals for using a protein powder? Are you looking to build muscle, lose weight, or improve your overall health?
- Look for a protein powder that is a good source of complete protein. This means that it contains all nine essential amino acids.
- Choose a protein powder that is low in sugar and calories.
- If you have any allergies or sensitivities, be sure to choose a protein powder that is made from ingredients that you can tolerate.