Whey protein and soy protein are so often compared with much debate about which source is superior. Many different claims are made which cannot be reconciled with one another, but which claims are scientifically substantiated and which are not? In this article, we will evaluate the profile of each of these to see what the facts say.
So before making any claims here, lets look at the biological value of each to compare the facts:
Whey Protein and Soy Protein – Which is Best?
| Soy Vs. Whey Protein | Protein Type | ||
| Criteria | Soy Protein | Whey Protein | Better Protein |
| Biological Value (BV) | 74 | 104 | Whey Protein |
| Net Protein Utilization (NPU) | 61 | 92 | Whey Protein |
| Protein Efficiency Ration (PER) | 2.2 | 3.2 | Whey Protein |
| Amino Acid Score (AAS) | 0.99 | 1.14 | Whey Protein |
| Protein Digestibility Corrected Amino Acid Score (PDCAAS) | 1.00 | 1.00 | Push |
| Protein Digestibility Percentage (PD%) | 95% | 99% | Whey Protein |
| Glutamine per 100g of Protein | 10.5g | 4.9g | Soy Protein |
| mg EAA per g of Protein | 378mg | 480mg | Whey Protein |
| Arginine per 100g of Protein | 7.6g | 2.9g | Soy Protein |
After researching these metrics, I found that several different studies have the same figures for each of the above categories. It is plain to see that whey protein wins-out by a significant margin with an overall BV (biological value) of 30% more. Furthermore, whey protein has a BV which is 30-60% greater than any other source of protein, deeming its nickname as ‘the ultimate protein’.
One very important factor not included in the above chart is that whey is alkalizing and soy is acidifying; The alkaline and acid levels relate to the body’s pH balance, which is of major importance for overall health. High acid levels provide an ideal environment for sickness and disease to thrive and most people are way too acidic; So choosing more foods that are alkalizing and less that are acidifying is a fundamental way to promote good health. See The Acid/Alkaline Foods List
Benefits of Whey Protein:
- Alkalizing
- Satiating
- Fast ingesting
- Natural anti-bacterial and anti-viral
- Increases metabolic rate
- Promotes immune system
- Promotes muscle growth and repair
- Improves blood pressure
- Improves digestive system
- Improves athletic performance
- Reduces fatigue
- Reduces liver damage
- Reduces gastric muscle injury
- Promotes overall health
Common Uses of Whey Protein:
- Weight loss
- Weight management
- Building muscle mass
- Maintaining muscle mass
- Protein supplement
- Wound healing
- Cancer treatment
- Increase endurance
More on Whey Protein and Soy Protein
For many years I was a consumer and advocate of soy protein and soy products in general without ever doing any research, but just assuming it was good because soy is a botanical- and the media said so with an effective marketing campaign. It wasn’t until I looked into it- that I found that soy was not all that it’s been cracked-up to be- and, in fact, it’s not even that good for you. See- The Soy Myth and The Dangers of Soy
Whey protein is a great solution for vegetarians needing extra protein. Whey protein concentrate contains 5-6% lactose, but whey protein isolate only contains 1% lactose, which is easily tolerated for those who are lactose intolerant. Because whey protein is a byproduct of cheese, vegans do not use this, but there are still better sources of protein than soy, such as Chlorella or Quinoa.
Related Articles:
Dr Whiting on Soy VS Whey Protein
Whey Protein vs. Soy Protein — Which is the Best?
Whey Protein and Soy Protein – Which is Best?
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Categories: Blog, Health & WellnessTags: soy vs whey protein, whey protein and soy protein
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