Differences between Vegan and Vegetarian

Vegan vs. Vegetarian diets

A vegetarian diet excludes meat, poultry, and seafood. A vegan diet goes further by eliminating all animal products, including dairy, eggs, and honey. While both diets center on plant-based foods, the primary distinction lies in the extent to which animal-derived products are avoided. People adopt these diets for various reasons, including health, environmental, ethical, and religious considerations.

There are several variations of vegetarianism, each with different restrictions. Lacto-ovo-vegetarians consume dairy products and eggs, which is the most common type of vegetarian diet. Lacto-vegetarians include dairy but not eggs, while ovo-vegetarians consume eggs but not dairy. Veganism is the strictest form of vegetarianism, excluding all animal byproducts. This extends beyond food to other goods like leather, wool, and silk.

Both diets, when well-planned, can offer health benefits such as lower body weight, reduced cholesterol, and a decreased risk of cardiovascular disease. However, they also require careful planning to ensure adequate intake of certain nutrients. Vegans, in particular, may need to supplement their diet with vitamin B-12, which is not naturally found in plant foods. Other nutrients that may require attention in both diets include iron, calcium, zinc, and omega-3 fatty acids.

Comparison Table

Category	Vegan	Vegetarian
Meat, Poultry, and Fish	Excluded	Excluded
Dairy Products	Excluded	Typically included (except for ovo-vegetarians)
Eggs	Excluded	Typically included (except for lacto-vegetarians)
Honey	Excluded	Typically included
Animal Byproducts (e.g., gelatin, rennet)	Excluded	Excluded
Non-Food Animal Products (e.g., leather, wool)	Excluded as part of the lifestyle	Not necessarily excluded

Venn diagram comparing Differences between Vegan and Vegetarian

Philosophical and Ethical Considerations

For many, veganism is a lifestyle and a philosophy that seeks to exclude all forms of animal exploitation and cruelty as far as is possible and practicable. This ethical stance is a primary motivator for many vegans and extends to choices beyond diet, such as clothing and personal care products. While vegetarians also often have ethical motivations related to animal welfare, their focus is primarily on opposing the slaughter of animals for food. The consumption of dairy and eggs is often considered acceptable by vegetarians because it does not require the animal's death.

Nutritional Differences

Both vegan and vegetarian diets can be nutritionally adequate if properly planned. Vegetarians who consume dairy are able to get calcium, phosphorus, and vitamin D from these sources. Vegans must obtain these nutrients from plant-based sources, such as fortified plant milks and leafy green vegetables.

Protein needs can be met on both diets through sources like legumes, nuts, seeds, and soy products. Vitamin B12 is a key consideration for vegans as it is almost exclusively found in animal products. Fortified foods or supplements are necessary for vegans to avoid a deficiency. While lacto-ovo vegetarians can get B12 from eggs and dairy, they may still need to be mindful of their intake.