Vegan vs Vegetarian: Key Differences, Health Benefits & What to Eat

When it comes to plant-based eating, the terms “vegan” and “vegetarian” are often used interchangeably, but they represent distinctly different dietary approaches. Understanding these differences is crucial whether you’re considering adopting a plant-based lifestyle, accommodating dietary preferences, or simply curious about these increasingly popular eating patterns.

While both diets exclude meat, poultry, and fish, the extent to which they eliminate animal products varies significantly. This comprehensive guide explores the nuances between vegan and vegetarian diets, their health implications, nutritional considerations, and how they impact lifestyle choices beyond just food.

What Is a Vegetarian Diet?

A vegetarian diet is an eating pattern that excludes meat, poultry, fish, and seafood. However, depending on the type of vegetarianism practiced, it may include other animal-derived products such as dairy, eggs, and honey.

Vegetarianism has ancient roots, with evidence suggesting vegetarian practices dating back to at least 700 B.C. in various cultures and religious traditions. Today, people choose vegetarian diets for numerous reasons including health concerns, ethical beliefs about animal welfare, environmental sustainability, and religious convictions.

Types of Vegetarian Diets

Vegetarianism isn’t a one-size-fits-all approach. There are several variations:

• Lacto-Ovo Vegetarian: The most common type, this diet excludes all meat, fish, and poultry but includes dairy products and eggs. Most people who identify as “vegetarian” fall into this category.
• Lacto Vegetarian: This approach eliminates meat, fish, poultry, and eggs but allows dairy products such as milk, cheese, yogurt, and butter.
• Ovo Vegetarian: These individuals avoid all animal flesh and dairy products but consume eggs.
• Pescatarian: Though not technically vegetarian, pescatarians avoid meat and poultry but include fish and seafood in their diet. This is sometimes considered a transitional diet toward full vegetarianism.
• Flexitarian: Also called semi-vegetarian, this flexible approach is primarily plant-based but occasionally includes meat, poultry, or fish. It’s becoming increasingly popular among those seeking to reduce but not eliminate animal products.

What Is a Vegan Diet?

A vegan diet represents the strictest form of vegetarianism. Vegans exclude all animal products and by-products from their diet, including meat, poultry, fish, dairy, eggs, honey, and any other ingredients derived from animals.

The Vegan Society defines veganism as “a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”

What Vegans Don’t Eat

Beyond the obvious exclusions of meat and dairy, vegans also avoid less obvious animal-derived ingredients including:

• Gelatin: Made from animal bones and connective tissue, commonly found in gummy candies, marshmallows, and some yogurts
• Honey: Produced by bees, considered an animal product
• Carmine: A red dye made from crushed insects, used in some food colorings and cosmetics
• Whey and Casein: Milk proteins found in many processed foods
• Albumin: Typically derived from eggs
• Shellac: A resin secreted by lac insects, used as a food glaze
• Certain forms of Vitamin D3: Often derived from sheep’s wool lanolin
• Isinglass: Fish bladder derivative used to clarify some wines and beers

Key Differences Between Vegan and Vegetarian

Dietary Restrictions

The primary distinction lies in what each diet permits:

Vegetarians exclude animal flesh but may consume:

• Dairy products (milk, cheese, yogurt, butter)
• Eggs
• Honey
• Other animal by-products that don’t involve killing the animal

Vegans exclude all animal products including:

• Everything vegetarians avoid
• All dairy products
• Eggs
• Honey
• Any ingredient derived from animals

Philosophical Approach

While dietary choices overlap, the underlying philosophy often differs:

Vegetarians typically oppose killing animals for food but may accept using animal by-products if the animals are treated humanely and not harmed in the process of obtaining these products.

Vegans extend their ethics further, believing animals have the right to be free from all human exploitation. They view the use of any animal products—even those obtained without killing—as a form of exploitation that should be avoided.

Lifestyle Considerations

For many people, vegetarianism primarily concerns diet. Veganism, however, typically extends beyond food choices to encompass a complete lifestyle:

• Clothing: Vegans avoid leather, wool, silk, suede, and fur
• Personal Care: They choose cosmetics and toiletries that are cruelty-free and contain no animal-derived ingredients
• Entertainment: Many vegans avoid zoos, aquariums, circuses with animals, horse racing, and other animal entertainment
• Household Products: Preference for cleaning products and other items that weren’t tested on animals

Nutritional Considerations and Health Benefits

Nutritional Similarities

Both vegetarian and vegan diets, when properly planned, can provide substantial health benefits. Research indicates that both eating patterns typically feature:

• Lower levels of saturated fat and cholesterol
• Higher intake of dietary fiber
• Increased consumption of fruits and vegetables
• Greater amounts of certain vitamins, minerals, and beneficial plant compounds
• Higher levels of antioxidants

Potential Nutritional Deficiencies

Despite their benefits, both diets require careful planning to avoid certain nutritional gaps:

Vitamin B12: This essential nutrient is naturally found almost exclusively in animal products. Both vegetarians and vegans are at risk for deficiency, though vegans face higher risk since they avoid all animal products. Fortified foods and supplements are typically necessary.

Vitamin D: While sunlight exposure provides vitamin D, dietary sources are limited in plant-based diets. Many plant milks and cereals are fortified with vitamin D2, though some individuals may need supplements.

Omega-3 Fatty Acids: The long-chain omega-3s EPA and DHA are primarily found in fish. While plant sources like flaxseeds, chia seeds, and walnuts provide ALA (a precursor to EPA and DHA), conversion rates are low. Algae-based supplements can help bridge this gap.

Iron: Plant-based iron (non-heme iron) is less readily absorbed than iron from animal sources. However, consuming vitamin C-rich foods alongside iron-rich plants can significantly enhance absorption.

Calcium: Vegetarians who consume dairy typically get adequate calcium, but vegans must rely on fortified plant milks, leafy greens, tofu, and other calcium-rich plant foods.

Zinc: Plant-based zinc sources include legumes, nuts, seeds, and whole grains, though bioavailability may be lower than from animal sources.

Protein: While both diets can provide adequate protein, attention should be paid to consuming a variety of plant proteins to ensure all essential amino acids are obtained.

Health Benefits of Plant-Based Diets

Research has associated both vegetarian and vegan diets with numerous health advantages:

• Heart Health: Lower risk of heart disease due to reduced saturated fat intake and higher fiber consumption
• Weight Management: Both diets are associated with lower body mass index (BMI) and reduced obesity rates
• Blood Pressure: Plant-based diets may help lower blood pressure
• Type 2 Diabetes: Reduced risk and better management of blood sugar levels
• Cancer Risk: Some studies suggest lower rates of certain cancers, particularly colorectal cancer
• Longevity: Association with increased lifespan in some population studies

Some research suggests vegans may experience slightly greater benefits in certain areas compared to vegetarians, particularly regarding type 2 diabetes, heart disease, and certain cancers. However, more research is needed to fully understand these differences.

Environmental Impact

Both vegetarian and vegan diets have significantly lower environmental footprints compared to diets containing meat:

Shared Environmental Benefits

• Reduced Greenhouse Gas Emissions: Animal agriculture is a major contributor to climate change; both diets minimize this impact
• Lower Water Usage: Plant-based foods generally require less water to produce
• Decreased Land Use: Less agricultural land needed compared to raising animals for food
• Reduced Pollution: Less runoff from animal waste and agricultural chemicals

Vegan vs. Vegetarian Environmental Impact

While both diets are environmentally beneficial, vegan diets typically have an even lower environmental impact since they eliminate dairy and egg production, which still require significant resources and produce greenhouse gases.

Making the Transition

Starting with Vegetarianism

Many people find vegetarianism a more accessible entry point into plant-based eating:

• More restaurant and dining options available
• Easier social situations and family meals
• Gradual adjustment period for taste preferences
• Less restrictive nutritional planning required initially

Moving Toward Veganism

Some vegetarians eventually transition to veganism, while others remain vegetarian long-term. If considering the shift:

• Learn to read ingredient labels carefully
• Discover plant-based alternatives for dairy and eggs
• Experiment with new recipes and cooking techniques
• Connect with vegan communities for support and resources
• Plan nutrition carefully, especially for B12 and vitamin D

Common Foods in Each Diet

Foods Both Can Enjoy

• All fruits and vegetables
• Whole grains (quinoa, brown rice, oats, whole wheat)
• Legumes (beans, lentils, chickpeas, peas)
• Nuts and seeds
• Plant-based oils
• Herbs and spices
• Plant-based meat alternatives (tofu, tempeh, seitan)

Vegetarian-Specific Foods

• Dairy milk, cheese, yogurt, ice cream
• Eggs (in various forms)
• Honey
• Products containing whey, casein, or other dairy derivatives

Vegan Alternatives

• Plant-based milks (almond, soy, oat, cashew, coconut)
• Vegan cheese made from nuts or soy
• Egg replacers (flax eggs, chia eggs, commercial egg replacers)
• Maple syrup, agave nectar, or date syrup instead of honey
• Nutritional yeast for cheesy flavor

Potential Challenges and Solutions

Social Situations

Both vegetarians and vegans may face challenges in social settings:

• Solution: Communicate dietary needs in advance, offer to bring a dish to share, research restaurant menus beforehand

Nutritional Planning

Ensuring adequate nutrition requires attention, especially for vegans:

• Solution: Work with a registered dietitian, track nutrient intake periodically, consider appropriate supplements, get regular blood work to check nutrient levels

Food Availability

Depending on location, finding suitable options may be challenging:

• Solution: Learn to cook diverse plant-based meals, shop at stores with better selections, utilize online ordering for specialty items

Processed Food Trap

Not all vegetarian or vegan foods are healthy. Many processed options are high in sodium, sugar, and unhealthy fats:

• Solution: Focus on whole foods, read nutrition labels carefully, limit processed meat alternatives and junk food, prepare meals at home when possible

Which Diet Is Right for You?

Choosing between vegetarian and vegan diets depends on several personal factors:

Consider Vegetarianism If:

• You’re new to plant-based eating and want a gradual transition
• You have specific nutritional needs that are easier to meet with some animal products
• Your primary concern is eliminating meat for health reasons
• You’re comfortable with ethical animal by-product consumption
• You face significant social or cultural barriers to full veganism

Consider Veganism If:

• You’re committed to eliminating all animal exploitation
• You want the potentially greater health benefits
• Environmental impact is a primary concern
• You’re willing to invest time in careful nutritional planning
• You want your lifestyle to align fully with animal rights values

Remember:

There’s no “right” choice that applies to everyone. Both diets can be healthy and ethical. Some people thrive as vegetarians, while others feel best as vegans. You can also start with one approach and evolve over time as your knowledge, circumstances, and values develop.

Getting Adequate Nutrition: Practical Tips

For All Plant-Based Eaters

• Eat a rainbow of fruits and vegetables daily
• Include protein at every meal from varied sources
• Choose whole grains over refined grains
• Don’t forget healthy fats from nuts, seeds, and avocados
• Stay hydrated
• Consider working with a healthcare provider or dietitian, especially when starting out

Specific Supplement Recommendations

While whole foods should be the foundation, certain supplements are advisable:

• Vitamin B12: Essential for all vegetarians and especially vegans
• Vitamin D: Important if sun exposure is limited
• Omega-3 (EPA/DHA): Consider algae-based supplements
• Iron: If blood tests show deficiency
• Zinc: May be beneficial for some individuals

Before starting any supplement regimen, consult with your healthcare provider to determine your specific needs based on blood work and individual circumstances.

Busting Common Myths

Myth 1: You Can’t Get Enough Protein

Reality: Plant-based diets can easily provide adequate protein through beans, lentils, tofu, tempeh, seitan, quinoa, nuts, seeds, and whole grains. Most people in developed countries consume more protein than necessary.

Myth 2: Plant-Based Diets Are Expensive

Reality: While specialty vegan products can be pricey, basic plant-based staples like beans, rice, oats, seasonal vegetables, and fruits are among the most affordable foods available.

Myth 3: You’ll Always Feel Hungry

Reality: Plant-based diets high in fiber and whole foods can be very satiating. Initial hunger may occur during transition but typically resolves as your body adjusts.

Myth 4: It’s Too Difficult

Reality: While there’s a learning curve, millions of people successfully maintain vegetarian and vegan diets. With growing awareness, finding suitable options has become increasingly easy.

The Bottom Line

Both vegetarian and vegan diets offer significant health, ethical, and environmental benefits compared to omnivorous eating patterns. The main difference lies in the degree to which animal products are excluded: vegetarians avoid animal flesh but may consume dairy, eggs, and other by-products, while vegans eliminate all animal-derived ingredients entirely.

Vegetarianism may serve as an accessible entry point for those new to plant-based eating, while veganism represents a more comprehensive commitment to avoiding animal exploitation. Research suggests both diets can support health across all life stages when properly planned, with veganism potentially offering some additional health advantages.

The choice between these approaches depends on your personal health goals, ethical beliefs, environmental concerns, and practical considerations. Regardless of which path you choose, focusing on whole, minimally processed foods and ensuring adequate nutrition through diverse food choices and appropriate supplementation when necessary will support your health and wellbeing.

Remember that any movement toward more plant-based eating—whether fully vegetarian, vegan, or simply reducing animal product consumption—can have positive impacts on your health and the planet. The “best” diet is one that you can sustain long-term while meeting your nutritional needs and aligning with your values.

Sources:

• The Vegetarian Society
• The Vegan Society
• PubMed Central – National Institutes of Health
• Academy of Nutrition and Dietetics
• Nutrition.gov – USDA
• Office of Dietary Supplements – National Institutes of Health