The key difference between lean protein and whey protein is that lean protein refers to a protein that is low in fats while whey protein is a milk-derived protein extracted from cheese production. On the nutritional aspect, the difference between lean protein and whey protein is that the lean proteins contain micronutrients but, whey proteins do not have micronutrients but contain higher calcium than lean proteins.
Protein is a major nutrient made from amino acids. It is essential for our body to repair cells, build muscles, renew cells, provide energy, etc. We obtain a majority of proteins through our diets since our body is unable to produce all proteins. There are different protein sources as well as different types of proteins. Many proteins contain saturated fats (unhealthy fats) which pose a risk of cardiovascular diseases. Proteins which have less than 10 grams of total fat per 3.5 ounce portion are referred to as lean proteins. Whey protein is a milk protein.
CONTENTS
1. Overview and Key Difference
2. What is Lean Protein
3. What is Whey Protein
4. Similarities Between Lean Protein and Whey Protein
5. Side by Side Comparison – Lean Protein vs Whey Protein in Tabular Form
6. Summary
What is Lean Protein?
Lean protein is a protein which is low in fat. According to the USDA (United States Department of Agriculture), lean protein is a protein which has less than 10 grams of total fat per 3.5 ounce portion. This protein has more nutrients such as iron, b-vitamins, zinc, minerals, etc. Since it is a low-fat bearing protein, it helps to lower cholesterol levels and decreases the risk of cardiovascular diseases.
Food sources such as white meat from chicken, turkey, dark meat, fish, etc. are rich in lean proteins. The most significant advantage of lean protein over whey protein is that lean protein burns fat more than whey protein. Otherwise, both are similar base products.
What is Whey Protein?
Whey is the remaining liquid part of milk when it is curdled and strained. It is a byproduct of cheese production and is rich in proteins. The protein of whey is named as whey protein. Hence, whey protein is a milk-derived protein. It is a water-soluble protein which has a high digestibility and a high absorption. Furthermore, it contains low fat and carbohydrates (less lactose content). It is a highly concentrated healthy protein which includes non-essential amino acids. It also consists of β-lactoglobulin, serum albumin, immunoglobulins, and proteose-peptones. Compared to lean meat or protein, this protein is cheaper and convenient for consumption. However, it has fewer micronutrients in contrast to lean protein.
Figure 02: Whey Protein
There are several health benefits associated with consuming more whey proteins. These include weight loss, anti-cancer properties, decrease of cholesterol level, improvement of immune responses to asthma, reduction of blood pressure and cardiovascular diseases, etc.
What are the Similarities Between Lean Protein and Whey Protein?
- Lean protein and whey protein are healthy proteins.
- They contain low fat.
- Both reduce the risk of cardiovascular diseases.
- Both reduce the cholesterol level.
- They fulfill energy requirements.
What is the Difference Between Lean Protein and Whey Protein?
Lean protein is a protein which contains low-fat content while whey protein is one of a milk protein. Lean proteins provide micronutrients such as minerals and vitamins whereas why proteins do not provide micronutrients. Moreover, lean proteins burn more fat than whey proteins. Thus, lean proteins are more nutritious. However, whey proteins contain a higher calcium content than lean proteins. White meat from chicken, turkey, dark meat, fish, etc. are sources of lean protein while milk is the main source of whey protein.
Summary – Lean Protein vs Whey Protein
Lean protein and whey protein are two proteins that have low fat. Both are healthy to consume since they lower the risk of cardiovascular diseases and cholesterol level. Lean protein is popular as low-fat protein since it contains fat burning ingredients compared to whey protein. Furthermore, it contains micronutrients, unlike whey protein. This is the difference between lean protein and whey protein.
Reference:
1. Nordqvist, Joseph. “Whey Protein: Health Benefits, Side Effects, and Dangers.” Medical News Today, MediLexicon International, 27 Nov. 2017, Available here.
2. Busch, Sandi. “What Are Lean Protein & Good Carbs?” Healthy Eating | SF Gate, 28 Nov. 2017, Available here.
Image Courtesy:
1. “Power Pro – Whey Protein” By Amakuha – Own work (CC0) via Commons Wikimedia