Introduction
Hemp protein and pea 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.
Pea Protein
Pea protein is made from yellow peas. It is also a complete protein, but it does not contain as much fiber as hemp protein. Pea protein is also a good source of iron. The processing methods used to extract the protein from the peas 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 Pea Protein
Here is a comparison of the nutritional profiles of hemp protein and soy protein. Nutritional values are based on Cantein hemp protein and Naked pea protein.
| Nutrient | Hemp Protein | Pea Protein |
|---|---|---|
| Protein | 28 grams per 35g serving | 28 grams per 35g serving |
| Fiber | 2 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 | 1% of the DV |
| Vitamin D | 0% of the DV | 0% of the DV |
| Vitamin E | 2% of the DV | 2% of the DV |
| Vitamin K | 1% of the DV | 0% of the DV |
| Thiamin | 90% of the DV | 0% of the DV |
| Riboflavin | 20% of the DV | 1% of the DV |
| Niacin | 50% of the DV | 1% of the DV |
| Vitamin B6 | 80% of the DV | 0% of the DV |
| Folate | 2% of the DV | 1% of the DV |
| Vitamin B12 | 0% of the DV | 0% of the DV |
| Calcium | 4% of the DV | 7% of the DV |
| Iron | 45% of the DV | 16% of the DV |
| Magnesium | 100% of the DV | 1% of the DV |
| Phosphorus | 80% of the DV | 0% of the DV |
| Zinz | 120% of the DV | 1% of the DV |
Benefits
Both hemp protein and pea 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.
- Boost energy levels.
- Doesn't cause gas
Pea Protein
- Build and repair muscle tissue.
- Lose weight or maintain a healthy weight.
- Improve heart health.
- Reduce the risk of chronic diseases.
- Improve iron levels.
Which is Better?
So, which is better, hemp protein or pea protein? It depends on your individual needs and preferences. If you are looking for a protein powder that is high in fiber and omega-3 fatty acids, then hemp protein is a better choice. If you are looking for a protein powder that is high in iron, then pea 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 factors to consider when choosing between hemp protein and pea protein:
- Taste: Hemp protein has a mild, nutty flavor, while pea protein has a more neutral flavor.
- Texture: Hemp protein is very smooth (only high quality versions, the lower quality is more gritty), while pea protein can be quite gritty.
- Cost: Hemp protein is typically more expensive than pea protein.
- Availability: Hemp protein is not as widely available as pea protein.
Conclusion
Both hemp protein and pea protein are good choices for plant-based protein powders. The best choice for you will depend on your individual needs and preferences.