Plant protein vs whey: what actually differs

Is plant protein better than whey? The largest comparative meta-analysis found no overall difference between plant and animal protein for muscle gains, with a slight edge for animal protein specifically in adults under 50. We sell both proteins — here's the research, our two labels side by side, and what neither trial tested.

	Plant protein (ours)	Whey protein (ours)
Source	Fava bean protein isolate + fermented yeast protein	Milk (whey isolate + concentrate)
Protein per serving	21 g (2 scoops, 34.7 g)	22 g (2 scoops, about 35 g)
Calories per serving	110	130
Sugar per serving	1 g	2 g
Vegan	Yes	No — contains milk
Servings per tub	24	15
Lowest price	As low as $54.47 (~$2.27/serving)	As low as $39.75 (~$2.65/serving)
Amino acid profile disclosed on label	No	No

Plant protein: best for, what the evidence shows, watch out for

Best for: anyone avoiding dairy, whether for a vegan diet, a milk allergy or lactose sensitivity. What the evidence shows: a 2021 meta-analysis of 16 pooled trials found protein source didn't change overall lean mass or strength gains, though animal protein had a slight edge on percent lean mass and produced about 0.41 kg more absolute lean mass than plant protein in adults under 50 (95% CI 0.08–0.74 kg); soy protein, tested more directly, matched animal protein in a separate 2018 meta-analysis of 9 trials. Watch out for: our label doesn't print an amino acid breakdown, so we don't call this "complete protein," and no trial in either meta-analysis used this specific fava bean and yeast blend.

Whey protein: best for, what the evidence shows, watch out for

Best for: anyone not avoiding dairy who wants the more heavily studied protein source. What the evidence shows: the same 2021 meta-analysis found animal protein, whey included, with a small edge over plant protein on percent lean mass and absolute lean mass in adults under 50; overall lean mass and strength gains didn't differ by protein source across the full pooled analysis. Watch out for: it's a dairy protein — our label states "Contains: Milk" — not an option for a milk allergy or a vegan or dairy-free diet.

What the comparative research actually found

A 2021 systematic review and meta-analysis pooled 16 randomized trials comparing animal and plant protein supplementation for lean mass and strength. Across the full analysis, protein source made no significant difference to absolute lean mass or muscle strength. In a subgroup of adults under 50, though, animal protein produced significantly more absolute lean mass than plant protein — 0.41 kg more over the study periods (95% CI 0.08–0.74 kg) — and animal protein also had a slight edge on percent lean mass overall. No dose was reported across the pooled trials, and none of the plant-protein arms used a fava bean and yeast blend specifically.

Soy protein is the clearest exception in the literature: a 2018 meta-analysis of 9 trials in 266 adults doing resistance training for at least 6 weeks found soy protein built muscle and strength about as well as whey, beef or milk protein. Soy has a different amino acid profile than fava bean and yeast, so that result doesn't transfer directly to our blend — it shows that a plant protein source can match animal protein, not that every one does.

Neither trial tested either of our tubs

Both meta-analyses above compared protein sources broadly — plant vs. animal, or soy specifically vs. animal — not our Plant Protein against our Whey Protein head-to-head. We don't hold a trial that puts a fava bean and yeast blend against a whey isolate/concentrate blend directly, so "which wins" between our two products specifically isn't something the research answers. What it does support: protein source alone is a smaller factor for muscle and strength than total daily protein and resistance training, covered in how much plant protein should you take a day and how much whey protein should you take a day.

Our two proteins

We sell both. Electric Tiger Plant Protein (Chocolate) provides 21 g of protein per two-scoop serving from fava bean protein isolate and YESTEIN™ fermented nutritional yeast protein, 110 calories, 1 g of sugar, 24 servings a tub, as low as $54.47 on subscription ($2.27 a serving) — see the label. Electric Tiger Whey Protein (Chocolate) provides 22 g of protein per two-scoop serving from a whey isolate and concentrate blend, 130 calories, 2 g of sugar, 15 servings a tub, as low as $39.75 on subscription ($2.65 a serving) — see its label if dairy isn't a concern for you.

Questions people ask

Is plant protein better than whey?

Our strongest comparative evidence doesn't show plant protein outperforming whey — if anything, one meta-analysis found a slight edge for animal protein on lean mass in adults under 50. "Better" mostly depends on whether you're avoiding dairy, not a demonstrated performance advantage for either.

Is plant protein as good as whey for building muscle?

For soy specifically, a direct trial found it matched animal protein. For plant protein as a broad category, including our fava bean and yeast blend, the picture is closer than "worse" but not identical — see the meta-analysis above.

What's the difference between whey protein and plant protein?

Source and allergen status are the clearest differences: whey comes from milk and isn't vegan or dairy-free; plant protein comes from a non-animal source and, in our case, is vegan. Beyond that, the comparative research above found no overall difference in outcomes.

Can I mix plant protein and whey protein?

We found no research testing that combination specifically, and no mechanism suggests a problem with it — both are dietary proteins broken down into amino acids the same way. If you want more total protein or want to try both, there's no documented reason not to combine them in one shake.

Which has fewer calories, plant or whey protein?

Our Plant Protein has fewer per serving — 110 calories versus 130 for our Whey Protein — mainly because whey carries slightly more fat and a gram more sugar per serving.

Related reading: what is plant protein? a plain guide, plant protein benefits: what the research does and doesn't show, and how to choose a good plant protein.