gm, animal protein is just 0.01% better at building muscle mass than plant protein, according to a meta-analysis from 2021

for most people the source of protein doesn't matter for building and maintaining muscle mass

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/

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What plant proteins are highest density? I don’t really care about source, just find it easier to eat denser stuff to meet ideal protein intake

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Beans, soy, lentils, nuts and so much more

A cup of beans less than half the protein of a chicken breast (15g vs 38g, as per google) and so requires eating more volume — which is doable but harder

Nah was just an example for the difference in density :)

But if you consider measuring by calorie, for example broccoli vs beef — you would get much different results.