Foods and Supplements Amino Acids Profiles - Plant Protein vs. Animal Protein

meatQuality of foods and supplements, as protein sources, is often measured by amino acid profile of foods and supplements - more essential amino acids food or supplement has, it is considered better protein source.

Meat eaters often consider their nutrition superior to vegan or even lacto-ovo vegetarian nutrition. This is somewhat true - but with many plant based protein supplements on the market today, this difference is getting smaller and smaller.

Abbreviations used in table:

Alan Alanine Amino Acid Hist Histidine Amino Acid Prol Proline Amino Acid
Argi Arginine Amino Acid Isol Isoleucine Amino Acid Seri Serine Amino Acid
Aspa Aspartic Amino Acid Leuc Leucine Amino Acid Thre Threonine Amino Acid
Cyst Cystine Amino Acid Lysi Lysine Amino Acid Tryp Tryptophan Amino Acid
Glut Glutamic Amino Acid Meth Methionine Amino Acid Tyro Tyrosine Amino Acid
Glyc Glycine Amino Acid Phen Phenylalanine Amino Acid Vali Valine Amino Acid

 

Note:

Amino acids profiles are given in the following table - values of amino acids are their amounts in 100g of protein. Also, grams of protein, carbs, fats and fibers per 100g of food or supplement are given for comparison.

RED letters - Essential Amino Acids,
GREEN letters - Vegan Protein Supplement,
BLUE letters - BCAAs (BCAAs are essential amino acids, but it is good to have them distinguished)
 
Food or
Supplement
Grams per 100g of product Alan Argi Aspa Cyst Glut Glyc Hist Isol Leuc Lysi Meth Phen Prol Seri Thre Tryp Tyro Vali Note
Protein Carbs Fats Fibers
Arizona NS NitroFusion 71 14 6 3 3.9 8.0 10.0 1.1 20.0 4.8 5.1 5.8 9.3
6.0
1.3 5.0 4.5 4.7 3.5 0.9 3.6 6.4
Plant Protein
73 10 5 3 3.7 7.6 9.6 1.1 15.2 4.5 4.9 5.5 8.7 5.7
1.2 4.8 4.0 4.5 3.4 0.9 3.5 6.1
Plant Protein
Beef 21.5 0 5 0 6.0 6.3 9.0 1.0 15.0 6.0 3.3 4.4 7.8 8.3 2.6 3.8 4.7 3.9 3.9 0.6 3.1 4.9
Lean meat
52 23 3 1 ? 11.8 ? ? ? ? 3.3 6.3 10.6 9.3 ? ? ? ? 5.3 1.3 ? 6.7
Plant Protein
Chicken Breast
21.2 0 2.6 0 5.8 6.8 9.4 1.0 14.8 4.4 3.7 4.9 8.3 9.6 2.6 4.0 3.2 3.8 4.5 1.3 3.6 5.2
Lean meat
Chicken Egg
12.5 0.5 9.5 0 5.8 6.6 10.6 2.2 13.4 3.4 2.5 5.4 8.7 7.3 3.0 5.4 4.1 7.8 4.5 1.4 4.0 6.9 -
75 15 4 ~0 4.9 2.3 10.5 2.4 12.1 4.7 1.8 1.9 10.8 9.0 2.0 3.3 5.6 4.7 6.3 1.7 3.0 5.7 -
66 11 1 3 4.3 8.7 11.5 1.0 16.8 4.1 2.5 4.5 8.4 7.2 1.1 5.5 4.5 5.3 3.9 1.0 3.8 5.0
Plant Protein
69 6 3 6 4.2 9.0 11.4 1.2 18.8 4.0 2.6 4.4 8.0 6.7 1.4 5.2 4.2 5.2 3.6 1.0 3.7 5.0
Plant Protein
Milk (2% fat)
3.3 5.0 2.0 0 3.3 3.3 9.1 3.3 23.6 1.8 2.1 5.5 10.0 7.0 2.4 4.8 11.2 6.1 3.0 1.2 4.5 6.7 -
75 9 3 3 2.8 3.6 6.6 ? 20.6 2.1 2.8 5.5 8.9 7.6 2.7 4.8 10.1 5.8 4.3 1.2 3.5 6.7 -
82 3 5 0 4.3 7.5 11.5 1.3 19.0 4.1 2.7 4.8 8.1 6.2 1.7 5.2 5.1 5.2 3.8 1.3 3.8 4.9
Plant Protein
73 10 3 3 4.3 8.6 11.7 1.1
17.5 4.3 2.5
4.9
8.5
7.4
1.0
5.4
4.6 5.3 4.1
1.0
3.9
5.1
Plant Protein
Pork 20.4 0 2.1 0 5.9 6.7 9.8 1.1 15.9 4.5 4.3 4.9 8.5 9.3 2.7 4.2 4.0 4.3 4.5 1.0 3.8 5.2
Lean meat
68 22 4 9 5.4 9.1 8.7 2.5 17.2 4.3 2.1 4.4 8.3 3.5 3.1 5.5 5.0 4.8 3.8 1.2 5.4 6.0
Plant Protein
Tuna Skipjack
22.0 0 1.0 0 6.1 6.0 10.2 1.1 14.9 4.8 3.0 4.6 8.1 9.2 3.0 3.9 3.5 4.1 4.4 1.1 3.4 5.1 -
88 0 0 0 4.1 3.7 10.8 1.1 17.2 1.8 1.6 8.6 11.4 9.7 1.5 3.2 2.8 2.9 8.4 2.4 2.5 6.3
Whey isolate
90 3 0 0 5.1 2.1 10.5 2.4 17.1 1.6 1.6 6.2 10.7 11.1 2.2 2.8 5.6 4.4 6.5 1.7 2.8 5.6
Whey isolate
82 6 3 0 5.1 1.8 10.2 3.7 16.7 1.9 2.1 6.2 12.8 10.3 2.1 3.8 4.1 3.9 4.2 2.5 3.4 5.1
Whey blend
83 12 4 0 2.7 3.1 3.5 2.8 32.3 4.1 2.0 3.5 7.5 1.7 1.4 5.6 13.6 5.1 2.5 1.9 3.2 3.7
Plant Protein
82 0 3 0 4.3 7.6 11.6 1.3 19.1 4.2 2.6
4.9
8.2
6.3
1.3
5.2
5.1 5.2 3.8
1.3
3.8 5
Plant Protein

 

Many supplements mention Glutamate, Glutamine and Glutamine precursors as single entry, but this is not entirely correct. This is marketing trick, but little can be done regarding this. Also, free form amino acids supplements are not given in this table - after all, what is purpose of comparing for example beef with BCAAs in powdered form? :o)

As you can see, it is easy to include foods that contain essential amino acids in your daily nutrition, it is just problem to have enough of them for building muscles and staying fit and healthy.

 

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