Rice Protein Vs. Pea Protein

Author: Nicole Adler   Date Posted: 29 November 2016 

Athletes looking for alternatives to dairy-based protein powders in our range of Australian online supplements, may have come across rice protein and pea protein powder. If you are curious about these two protein supplements from our Australian online supplements range, be sure to read on, because we are about to compare these two protein options to determine the best one!

What Is Pea Protein Powder?

Pea protein powder from our range of Australian online supplements is free of lactose and gluten, because this is a completely vegetable-based protein supplement. The protein supplement is created from yellow peas and offers benefits like whey protein. Therefore, pea protein from our Australian online supplements range should be considered by athletes on a vegan diet, or those struggling to digest whey protein supplements.

What Are the Benefits of Pea Protein Powder?

The Pea Protein Powder in our range of Australian online supplements has a lot of benefits to deliver, especially since this supplement does not contain any lactose or gluten. Because of the absence of gluten and lactose, athletes are less likely to experience bloating.

Pea protein powder could provide more benefits than easier digestion though, because in addition to muscle growth benefits of standard protein powders and comfortable digestion, pea protein has also been linked to better weight loss; this because pea protein can slow down the production of the hunger hormone ghrelin.

Hunger hormone ghrelin is produced by the body when the stomach is emptied. This hormone then sends signals to the brain that the body needs more food, subsequently making us feel hungry. However, when pea protein is consumed, various peptides are produced in the body. These peptides slow down the emptying of the stomach, subsequently slowing down the production of the hunger hormone. Therefore, pea protein could be used for appetite suppression during a diet.

What Is Rice Protein Powder?

To create rice protein powder, manufacturers take advantage of a concentrated fraction of whole grain rice; this rice is processed through a wet milling process, which means rice protein keeps all its original benefits and characteristics. Of course, rice protein still must go through numerous other production processes before it is suitable for consumption; this includes fermentation, filtration and enzyme enrichment.

What Are the Benefits of Rice Protein Powder?

Rice protein powder is just as suitable as pea protein as an alternative to whey protein supplements, considering this supplement has an excellent amino acid profile and is also suitable for vegetarians and vegans. The product has also been deemed suitable for weight loss and weight management.

Preliminary research has indicated that the use of rice protein powder could be linked to increased fat loss and a reduction in cholesterol. Studies have also shown that rice protein could be more beneficial for injury recovery and muscle gain when taken after exercise.

Are There More Vegetable-Based Proteins on the Market?

There is a third vegetable-based protein on the market and this protein is probably already known by you – soy protein powder. Soy protein powder is derived from the soybean and is quite like the vegetable-based protein powders we already described.

Of course, athletes can also acquire proteins from regular food sources, although the protein inside these foods is not as concentrated as the protein in supplements. Still, to give you a good overview of your options, please have a look at protein-rich plants and vegetables below.


While lentils are an acquired taste for most, they are a rich source of plant-based protein, carbohydrates and fibre. Lentils are obtained from a specific plant from the legume family, which is known for lens-shaped seeds that grow in pods.

Lentils are quite common in the South Asian cuisine, where you will commonly find them in rice and roti dishes. However, lentils are predominantly produced in Australia, India and Canada, which makes it easier for Australian athletes to obtain them for an affordable price.


Quinoa is known as a real health food and is currently the alternative for starchy grains. There are also two types of quinoa, more specifically red and white, but they are quite similar in flavour.

Most quinoa is grown in South America, more specifically in Peru, Chile and Bolivia. Even though they have been around for years, they only recently made their way to the United Kingdom, America and Australia.

Quinoa is filled with loads of nutrients, which is why this ingredient is often described as a superfood. It has twice the amount of protein than barley, but also contains high levels of calcium, magnesium and manganese. It also has a lot of the B-vitamins, vitamin E and loads of dietary fibre to promote gastrointestinal health, so this ingredient must be on your shortlist.


Spirulina is characterised by a deep blue-green colour and can make your food look quite unusual. When you mix spirulina with other ingredients, the colour of Spirulina tends to transfer as well. However, green does not have to taste unpleasant, because the taste can be described as sweet and nutty, with minor hints of vanilla and chocolate.

An ingredient such as spirulina is also quite versatile, because you can use it in smoothies, desserts, snacks and a whole lot more. Since this ingredient can contain up to 70% protein, it is also an absolute must for your regular nutrition.

Conclusion: Should I Choose Rice or Pea Protein?

The choice between rice or pea protein will depend on your fitness goals, since these two vegetable-based protein supplements have a lot of benefits to offer you. However, we also notice a lot of similar benefits, which can make your decision a little harder.

To determine which supplement is better for your intended fitness goals, it may be a good idea to give both protein supplements a trial period and see which one gives you the most benefits over a certain period. Alternatively, you can also combine these supplements, since vegetable-based protein supplements are often taken together to get the best amino acid balance. However, if you intend to take more than one protein supplement, please contact a health professional before commencing your new regime.

Data based on vanilla flavour ND Naturals WPC Rice Protein Isolate Pea Protein Isolate Soy Protein Isolate ND Natural WPI
Protein per serve (g) 23 23.6 24.1 25.4 26.2
Take For
Type of protein/s Whey Vegetable Vegetable Vegetable Whey
Carbs per serve (g) 4.2 4.8 2.5 1.8 2.2
Fat total per serve (g) 1.3 0.6 2.0 0.4 0.6
Sugars per serve (g) 3.4 0.6 0.6 1.0 1.6
Serving Size (g) Stevia Stevia Stevia Stevia Stevia
Serves per kilo Choc, Vanilla Choc, Vanilla, Natural Choc, Vanilla, Natural Choc, Vanilla, Natural Choc, Vanilla
Additional Premium Ingredients 30 30 30 30 30
Notes 33 33 33 33 33
Flavours All natural flavours and sweetener Vegetarian, all natural flavours and sweetener Vegetarian, all natural flavours and sweetener Vegetarian, all natural flavours and sweetener All natural flavours and sweetener

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