Pea Milk vs Soy Milk: Which Is Better?
In this article, we are going to compare pea milk and soy milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.
To make this comparison as fair as possible and get a realistic picture of how pea and soy milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.
Both pea and soy milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.
Let’s see what pea and soy drinks are, how they are produced, and finally how they compare in various ways.
To read other plant-based milk comparisons, use our tool and choose the drinks you’d like to compare.
What is Pea Milk and How It’s Made?
Pea milk is an alternative to dairy milk that is made from peas.
It is, on the other hand, often considered by industry professionals to be the product that most closely resembles cow’s milk.
According to recent findings, the level of micronutrients in pea milk is comparable to that found in cow’s milk.
In contrast to other plant-based alternatives, has a quantity of calcium, protein, and vitamin D that is comparable to that of dairy milk.
Individuals who are following a plant-based diet, are lactose intolerant, or are allergic to dairy products, have a wonderful alternative in the form of common non-dairy milk drinks, such as almond milk, soy milk, or oat milk.
However, for some individuals, particularly children, milk replacements may not provide enough quantity of protein, calories, or other necessary elements.
But still, pea milk contains at least 8 g of protein per 240 ml serving and is enriched to also include 150% higher calcium than cow’s milk does.
What is Soy Milk and How It’s Made?
Soy is a legume that originates from Asia and is very popular to be consumed today. Soy milk is a milk derivative made from soybeans.
Since it is plant-based and offers various health benefits, soy milk has an important place, especially in plant-based nutrition. It’s often used as a dairy-free alternative for coffee, breakfast oatmeal or cereals, rice puddings, baked goods, curries and so on.
Along with almond and oat milk, soy milk is one of the most popular plant-based nut milks.
Soy milk is prepared by combining soaked soybeans into the water and filtering off the particles to leave a clear, milk-like fluid. It is considered a whole soy food.
Both sweetened and unsweetened varieties are available.
Unsweetened variants are typically made up of solely filtered water and soybeans, while certain brands may additionally include vitamins, salt, or/and minerals.
Pea vs Soy Milk Nutrition and Calories
Plant-based milks mostly consist of water, and pea and soy milks are no exceptions.
3.5 oz or 100 g of pea milk contains 29 calories, and consists mostly of protein (3.33 g), followed by fat (1.88 g) and carbs (0 g).
Speaking of soy milk, the same amount contains 38 calories, and consists mostly of protein (3.55 g), followed by fat (2.12 g) and carbs (1.29 g).
The table below compares the nutrition of a 3.5-ounce (100-gram) portion of pea milk to the same amount of soy milk.
Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.
When it comes to dietary fiber, soy milk is a better choice. It contains 0.45 g per 3.5oz (100g), while pea milk is lower in dietary fiber with 0 g.
|Pea Milk||Soy Milk|
|Energy||29 kcal||38 kcal|
|Total Fat||1.88 g||2.12 g|
|Carbs||0 g||1.29 g|
|Fiber||0 g||0.45 g|
|Sugars||0 g||0.56 g|
|Protein||3.33 g||3.55 g|
What about micronutrients (vitamins and minerals) in pea and soy milk?
The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.
|Vitamin B-12||0 mcg||0.39 mcg|
|Calcium||188 mg||101 mg|
|Vitamin D||50 IU (0.68 mcg)||27.2 IU (0.68 mcg)|
|Iron||1.12 mg||0.54 mg|
|Magnesium||0 mg||21.5 mg|
|Phosphorus||0 mg||69 mg|
|Potassium||188 mg||158 mg|
|Vitamin A||62.4 mcg||58 mcg|
|Sodium||54 mg||34 mg|
If you’re trying to lose weight, you probably want to know whether pea or soy milk is better for you.
Pea and pea are very similar in calories.
Pea milk has 29 calories per 3.5 oz (100 g), while soy milk has 38 calories, so speaking strictly about calories, there’s no much difference.
Pea vs Soy Milk Taste and Uses
Pea milk works well in several dishes, from tea to porridge. It has a velvety texture and a slightly sweet flavor like oat milk.
You can use pea milk on its own or as an ingredient in several sweet and savory dishes. Like all other plant-based milk, you can use pea milk in smoothies, baked items, breakfast cereals, and soups.
The high nutritional value of pea milk distinguishes it from other plant-based milk options. Its high protein content can add to the nutritional composition of other food products.
Along with oat milk, pea milk is one of the top choices by coffee lovers and baristas, and one of the best dairy-free alternative for coffee.
Soy milk has a mild beany taste. Some people may find it bitter and weird when trying for the first time.
While you may still have a slightly beany under-taste, the bitterness goes away during pasteurization in the commercially available soy milk. You may get a hint of vanilla in many commercial soy milk brands.
Soy milk has a creamy texture and a high nutritional density. It is high in protein and rich in healthy fats (PUFAs).
It can be used in pancakes, baked items, and smoothies. Home-made oat milk may add extra bitterness to your coffee. If you don’t like the taste, you can use commercially available sweetened soy milk.
Pea milk and soy milk are both plant-based, non-dairy beverages, suitable for vegans.
Pea milk and soy milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.
Plant milks, including pea and soy milks are easy to add to a diet, and can be used in varieties of recipes and dishes.
Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.
Other Pea Milk Comparisons
Other Soy Milk Comparisons
- Almond Milk vs Soy Milk
- Barley Milk vs Soy Milk
- Cashew Milk vs Soy Milk
- Coconut Milk vs Soy Milk
- Macadamia Milk vs Soy Milk
- Oat Milk vs Soy Milk
- Rice Milk vs Soy Milk
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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