In the past, if people were talking about protein they meant meat, unlike today where the general perception of plant proteins has drastically evolved.  

When we compare animal protein vs plant protein, we should first analyze the protein composition coming from these two major food sources isolating it from other nutrients.   

Therefore in our attempt to evaluate protein and its value to our health, we did our best to present you data & information based on scientific studies showing the similarities & differences of proteins from animals & plants.

Other than evaluating the make-up of protein from each of these sources, we have discussed the impact of your protein choice on overall health, animals, costs and the environment.

Let’s Dig Deep Into Protein

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At a most basic level, protein is made from 20 standard amino acids where microorganisms and plants have the ability to biosynthesize all 20 amino acids.

When it comes to us, we don’t store amino acids, and our bodies have to produce them from scratch, or by modifying others. The ones that we cannot synthesize on our own are referred to as essential amino acids and there are nine essential amino acids.

These nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine which should be obtained from our diet.

Below we have mentioned the factors that need to be considered in determining the quality of protein in food sources:

• The amino acid profile of a food source and the relative amounts of each amino acid.
• Number of essential amino acids
• The amount of branched-chain amino acids (BCAAs) which increase protein bioavailability. The BCAAs are leucine, isoleucine, and valine which are part of the nine essential amino acids.
• Biological value (BV) of each protein source shows the proportion of protein obtained from food that forms as part of the proteins in our bodies. In simple terms how efficient & effective are the absorption of protein and how well your body can use the protein you consume.
• Allergies and digestive problems associated with proteins and how well your body can handle the sources of proteins

Animal Protein

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Proteins from animal sources such as meat, fish, poultry, eggs, and milk are considered as ‘complete proteins’ which are readily and rapidly available to be utilized by our body.

Do note that most animal proteins are higher in sulphur containing amino acids such as cysteine and methionine that get metabolized to acid-generating metabolites which tend to acidify blood. In the process of neutralizing this acid affect, calcium buffers of the bones are used which get dissolved into the bloodstream that get filtered through our kidneys. Since many animal proteins have more sulfur-containing amino acids those sources can leach more calcium from bones.

Protein Profile Analysis of High Protein Sources from Animals

1) Beef

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Protein per 100g =   32.4g DV 65%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Betaine 15mg
• Tryptophan 372mg 133%
• Threonine 1467mg 140%
• Isoleucine* 1419mg 101%
• Leucine* 2682mg 98%
• Lysine 2916mg 139%
• Methionine 945mg 130%
• Cystine 345mg 120%
• Phenylalanine 1263mg 144%
• Tyrosine 1149mg 131%
• Valine* 1499mg 82%
• Arginine 2179mg
• Histidine 1069mg 153%
• Alanine 1873mg
• Aspartic acid 2984mg
• Glutamic acid 5278mg
• Glycine 1443mg
• Proline 1334mg
• Serine 1273mg
• Hydroxyproline 164mg

*BCAAs

Biological value (BV) =  80

2) Chicken

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Protein per 100g = 32.1g  DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Betaine 10mg
• Tryptophan 404mg 144%
• Threonine 1438mg 137%
• Isoleucine* 1573mg 112%
• Leucine* 2652mg 97%
• Lysine 3083mg 147%
• Methionine 834mg 115%
• Cystine 336mg 117%
• Phenylalanine 1294mg 148%
• Tyrosine 1155mg 132%
• Valine* 1660mg 91%
• Arginine 2168mg
• Histidine 1195mg 171%
• Alanine 1872mg
• Aspartic acid 3015mg
• Glutamic acid 4749mg
• Glycine 1419mg
• Proline 1019mg
• Serine 1222mg

*BCAAs

Biological value (BV) =  79

3) Pork

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Protein per 100g = 31g DV 62%  

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Betaine 4mg
• Tryptophan 369mg 132%
• Threonine 1363mg 130%
• Isoleucine* 1468mg 105%
• Leucine* 2552mg 93%
• Lysine 2757mg 131%
• Methionine 850mg 117%
• Cystine 350mg 122%
• Phenylalanine 1288mg 147%
• Tyrosine 1228mg 140%
• Valine* 1568mg 86%
• Arginine 1998mg
• Histidine 1261mg 180%
• Alanine 1776mg
• Aspartic acid 2900mg
• Glutamic acid 4736mg
• Glycine 1401mg
• Proline 1253mg
• Serine 1295mg
• Hydroxyproline 108mg

*BCAAs

4) Tuna

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Protein per 100g = 29.9g  DV 60%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Tryptophan 335mg 120%
• Threonine 1311mg 125%
• Isoleucine* 1378mg 98%
• Leucine* 2431mg 89%
• Lysine 2747mg 131%
• Methionine 885mg 122%
• Cystine 321mg 112%
• Phenylalanine 1168mg 133%
• Tyrosine 1010mg 115%
• Valine* 1541mg 85%
• Arginine 1790mg
• Histidine 880mg 126%
• Alanine 1809mg
• Aspartic acid 3062mg
• Glutamic acid 4464mg
• Glycine 1436mg
• Proline 1057mg
• Serine 1220mg

*BCAAs

Biological value (BV) = 76

5) Eggs

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Protein per 100g = 12.6g  DV 25%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Betaine 1mg
• Tryptophan 153mg 55%
• Threonine 604mg 58%
• Isoleucine* 686mg 49%
• Leucine* 1075mg 39%
• Lysine 904mg 43%
• Methionine 392mg 54%
• Cystine 292mg 102%
• Phenylalanine 668mg 76%
• Tyrosine 513mg 59%
• Valine* 767mg 42%
• Arginine 755mg
• Histidine 298mg 43%
• Alanine 700mg
• Aspartic acid 1264mg
• Glutamic acid 1644mg
• Glycine 423mg
• Proline 501mg
• Serine 936mg

*BCAAs

Biological value (BV) =  100

6) Cheese

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Protein per 100g = 32.1g  DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Tryptophan 422mg 147%
• Threonine 1170mg 114%
• Isoleucine* 2041mg 141%
• Leucine* 3149mg 118%
• Lysine 2735mg 126%
• Methionine 861mg 117%
• Cystine 165mg 58%
• Phenylalanine 1731mg 199%
• Tyrosine 1586mg 177%
• Valine* 2195mg 120%
• Arginine 1242mg
• Histidine 1154mg 160%
• Alanine 928mg
• Aspartic acid 2112mg
• Glutamic acid 8042mg
• Glycine 566mg
• Proline 3704mg
• Serine 1922mg

*BCAAs

7) Milk

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Protein per 100g = 3.4g  DV 7%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Betaine 1mg
• Tryptophan 43mg 15%
• Threonine 143mg 14%
• Isoleucine* 174mg 12%
• Leucine* 319mg 12%
• Lysine 282mg 13%
• Methionine 88mg 12%
• Cystine 20mg 7%
• Phenylalanine 174mg 20%
• Tyrosine 170mg 19%
• Valine* 220mg 12%
• Arginine 96mg
• Histidine 101mg 14%
• Alanine 114mg
• Aspartic acid 288mg
• Glutamic acid 756mg
• Glycine 67mg
• Proline 332mg
• Serine 203mg

*BCAAs

Biological value (BV) =  91

8) Whey (sweet whey)

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Protein per 100g = 12.9g  DV 26%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Tryptophan 205mg 73%
• Threonine 817mg 78%
• Isoleucine* 719mg 51%
• Leucine* 1186mg 43%
• Lysine 1030mg 49%
• Methionine 241mg 33%
• Cystine 253mg 88%
• Phenylalanine 407mg 47%
• Tyrosine 363mg 41%
• Valine* 697mg 38%
• Arginine 375mg
• Histidine 237mg 34%
• Alanine 598mg
• Aspartic acid 1269mg
• Glutamic acid 2248mg
• Glycine 280mg
• Proline 786mg
• Serine 622mg

*BCAAs

Biological value (BV) =  104

Plant Proteins

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Plant proteins such as soy, chia, spirulina, quinoa, buckwheat and hemp are all sources of ‘complete proteins’.

There are many other complementary plant proteins as well and when used in combination they compensate well for the limiting amino acids to get a similar impact equivalent to animal proteins.

Therefore other than having complete plant proteins, it’s better to mix various plant protein sources to make sure that you’re getting all the essential amino acids adequately.

Protein Profile Analysis of High Protein Sources from Plants 

1) Spirulina (Complete Protein)

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Protein per 100g = 57.5g  DV 115%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

• Tryptophan 929mg 332%
• Threonine 2970mg 283%
• Isoleucine* 3209mg 229%
• Leucine* 4947mg 181%
• Lysine 3025mg 144%
• Methionine 1149mg 158%
• Cystine 662mg 231%
• Phenylalanine 2777mg 317%
• Tyrosine 2584mg 295%
• Valine* 3512mg 193%
• Arginine 4147mg
• Histidine 1085mg 155%
• Alanine 4515mg
• Aspartic acid 5793mg
• Glutamic acid 8386mg
• Glycine 3099mg
• Proline 2382mg
• Serine 2998mg

*BCAAs

Biological value (BV) =  68

2) Soy (Complete Protein)

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Protein per 100g = 43.3g  DV 87%

Amino Acids per 100g & DV % (essential amino acids are in bold)

• Tryptophan 575mg 205%
• Threonine 1719mg 164%
• Isoleucine* 1920mg 137%
• Leucine* 3223mg 118%
• Lysine 2634mg 125%
• Methionine 534mg 73%
• Cystine 638mg 222%
• Phenylalanine 2066mg 236%
• Tyrosine 1497mg 171%
• Valine*     1976mg 109%
• Arginine 3071mg
• Histidine 1068mg 153%
• Alanine 1865mg
• Aspartic acid 4977mg
• Glutamic acid 7667mg
• Glycine 1830mg
• Proline 2315mg
• Serine 2294mg

*BCAAs

Biological value (BV) =  74

3) Hemp (Complete Protein)

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Protein per 100g = 31.6g  DV 63%

Amino Acids per 100g & DV % (essential amino acids are in bold)

• Tryptophan 369mg 132%
• Threonine 1269mg 121%
• Isoleucine* 1286mg 92%
• Leucine* 2163mg 79%
• Lysine 1276mg 61%
• Methionine 933mg 128%
• Cystine 672mg 234%
• Phenylalanine 1447mg 165%
• Tyrosine 1263mg 144%
• Valine* 1777mg 98%
• Arginine 4550mg
• Histidine 969mg 138%
• Alanine 1528mg
• Aspartic acid 3662mg
• Glutamic acid 6269mg
• Glycine 1611mg
• Proline 1597mg
• Serine 1713mg

*BCAAs

Biological value (BV) =  87

4) Chia Seeds (Complete Protein)

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Protein per 100g = 16.5g  DV 33%

Amino Acids per 100g & DV % (essential amino acids are in bold)

• Tryptophan 436mg 156%
• Threonine 709mg 68%
• Isoleucine* 801mg 57%
• Leucine* 1371mg 50%
• Lysine 970mg 46%
• Methionine 588mg 81%
• Cystine 407mg 142%
• Phenylalanine 1016mg 116%
• Tyrosine 563mg 64%
• Valine* 950mg 52%
• Arginine 2143mg
• Histidine 531mg 76%
• Alanine 1044mg
• Aspartic acid 1689mg
• Glutamic acid 3500mg
• Glycine 943mg
• Proline 776mg
• Serine 1049mg

*BCAAs

5) Quinoa (Complete Protein)

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Protein per 100g = 4.4g  DV 9%

Amino Acids per 100g & DV % (essential amino acids are in bold)

• Tryptophan 52mg 19%
• Threonine 131mg 12%
• Isoleucine* 157mg 11%
• Leucine* 261mg 10%
• Lysine 239mg 11%
• Methionine 96mg 13%
• Cystine 63mg 22%
• Phenylalanine 185mg 21%
• Tyrosine 83mg 9%
• Valine* 185mg 10%
• Arginine 340mg
• Histidine 127mg 18%
• Alanine 183mg
• Aspartic acid 353mg
• Glutamic acid 580mg
• Glycine 216mg
• Proline 240mg
• Serine 176mg

*BCAAs

6) Buckwheat (Complete Protein)

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Protein per 100g = 13.25 g  DV 26%

Amino Acids per 100g & DV % (essential amino acids are in bold)

• Tryptophan 80 mg 29%
• Threonine 220 mg 21%
• Isoleucine* 210 mg 15%
• Leucine* 360 mg 13%
• Lysine 290 mg 14%
• Methionine 70 mg 10%
• Cysteine 100 mg 35%
• Phenylalanine 220 mg 25%
• Tyrosine 100 mg 11%
• Valine* 290 mg 16%
• Arginine 420 mg
• Histidine 130 mg 18%
• Alanine 320 mg
• Aspartic Acid 490 mg
• Glutamic Acid 880 mg
• Glycine 440 mg
• Proline 220 mg
• Serine 290 mg

*BCAAs

Biological value (BV) =  93

Evaluation of Protein Profile Data

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Animal Protein

	Beef	Chicken	Pork	Tuna	Eggs	Cheese	Milk	Whey	Avg.
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4		24.78
Biological value	80	79		76	100		91		85.2
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4	12.9	23.30
Biological value	80	79		76	100		91	104	88.33

Plant Protein

	Soy	Chia	Quinoa	Hemp	Buckwheat	Spirulina	Avg.
Protein per 100g	43.3	16.5	4.4	31.6	13.25		21.81
Biological value	74			87	93		84.67
Protein per 100g	43.3	16.5	4.4	31.6	13.25	57.5	27.76
Biological value	74			87	93	68	80.5

We first compared, mostly consumed protein sources omitting whey and spirulina to gauge the average values.   

As you can see in the avg. values column from the 1st table above, average protein per 100 grams is slightly higher with animal proteins when compared to plant proteins whereas the difference of biological value is quite negligible.

On the other hand, when you add whey and spirulina into the equation shown in the 2nd table above, average protein per 100 grams became higher for plant proteins than animal proteins and biological value remained high for animal proteins though not significant enough.

All in all, it seems the differences between the average values of the two major protein sources are quite marginal which don’t give enough weightage to pick one over the other and have a clear winner.

Thus let’s look at a few more quantitative & qualitative factors of the two protein sources which should help us differentiate them further.  

Overall Impact of Protein Food Sources

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The adverse health effects linked with long-term, high protein- diets based on animal products may include heart disease, bone loss, weight gain & obesity, increased cancer risk, and disorders of the liver.

Animal proteins also appear to stimulate the insulin-like growth factor IGF-1 production irrespective of the protein coming from meat, eggs or dairy which can increase the risk of developing some cancers

Further individuals with an intake of higher vegetable proteins compared to a low animal protein consumption were associated with significantly lower levels of blood pressure.

While exclusive nutrients such vitamin B-12 are available with animal proteins which you would not find with plant proteins (though inexpensive vegan B12 supplements are available), plant-specific benefits such as phytonutrients, antioxidants and fiber are absent in animal proteins.

Though fish is generally considered to be a healthy source of protein that too may have been exposed to unhealthy levels of mercury.   

Different sources of protein can also have different impacts on the environment which we should not overlook. Animal agriculture is one of the top contributors of greenhouse gas (GHG) emissions which is driving climate change at an alarming rate never seen before.

In terms of protein costs, plant proteins are relatively cheaper compared to animal-based proteins.

Animal proteins are also coming from industries that abuse, exploit and slaughter animals. We don’t consider any protein is worthy of such harm & sacrifice.

Conclusion

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We hope you understood the merits of protein when sourced from animals & plants purely from a nutritional point of view.  

But we have to remember that we don’t consume protein in isolation when we consume food, but as part of a food matrix.

We also got to know with facts that there are many plant protein options which are ‘complete proteins’ with a good amount of BCAAs to increase protein bioavailability such as spirulina, soy, chia, quinoa, hemp and buckwheat while other plant proteins such as chickpeas, beans, nuts, and seeds are also complete or complementary proteins with many other health benefits.

Animals such as elephants, rhinos, gorillas, and horses are all creatures with great size, muscle and strength who have evolved into getting proteins from its original source. In fact, there are many vegan bodybuilders and vegan athletes with great physique & performance who have totally relied on plant proteins. Many vegans like us completely depend on plant proteins and never heard anyone having a protein deficiency while embracing many other health benefits.

Thus we consider plant proteins to be a clear winner ticking all the boxes in terms of protein composition & quality, overall health, costs, ethics, and the environment.

Related Posts:

• Best Vegan Protein Sources
• Garden of Life Raw Organic Protein Powder
• Vegan Athlete Diet and Nutrition
• Vegan Bodybuilding Diet
• Health Benefits of Tofu
• Health Benefits of Spirulina
• Health Benefits of Chia Seeds

References:

https://www.ncbi.nlm.nih.gov/pubmed/10466163

https://www.ncbi.nlm.nih.gov/pubmed/9614169/

https://www.ncbi.nlm.nih.gov/pubmed/9405716/