Similarities Between a Vegan and Vegetarian

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Food has always been essential to human survival. But as human society advanced, the basic food forms became more sophisticated, just like all other activities. In addition, faith, belief, religion, and scarcity began to impact everyday diets as evolution and civilization collided. As a result, by 700 B.C., vegetarian diets and meals began to become well-known.

The term “veganism” was first used in 1944. Vegan-like diets were popular in several societies and some Asian nations. It’s possible that it could have been a better representation of the current vegan common diet. As a result, the vegan diet is the newest thing.

A vegan diet is a more stringent variation of vegetarian eating plans. They do not include dairy goods like milk, cheese, butter, yogurt, or eggs, nor do they include seafood, honey, or animal flesh. The adherents also refrain from using any clothing, accessories, or food additives made from animals. That covers various goods, including gelatin, furs, and pearls.

Vegetarian and vegan diets share several similarities and specific health advantages and disadvantages. So, with their health advantages and similarities, let’s dive into these diets.

An Introduction to Vegetarian Diet

An eating pattern that leans toward plant-based foods such as fruits, vegetables, legumes, whole grains, seeds, and nuts is known as a vegetarian diet. It excludes any flesh that has been slain that resembles an animal, including pig, beef, poultry, fish, insects, and animal proteins like rennet or gelatin and fats produced from animals.

However, some vegetarian diets permit the consumption of animal products like milk, honey, and eggs, which don’t necessitate the death or suffering of animals. With more information and research around these diets, experts and civilizations classified these diets into many categories.

Ovo-Lacto Vegetarian Diet

Lacto is Latin for milk, and Ovo is Latin for eggs. A person who consumes only plant-based foods is known as an Ovo-Lacto vegetarian or a Lacto-Ovo vegetarian. Their diet includes eggs and dairy but avoids meat, poultry, and fish.

It is a common form of a vegetarian diet since it enables you to consume dairy and eggs without killing any animals and keeps you true to vegetarianism.

Pescatarian Vegetarian Diet

A pescatarian diet consists mainly of plant foods. But it also contains seafood, such as fish and shellfish. For those who don’t want to cut out seafood from their diet completely, the goal is to eat more protein, which is ideal. Pescatarians are people who live close to coastal areas where fish are abundant, and it is challenging to grow vegetables.

Proletarian Vegetarian Diet

A proletarian diet is primarily comprised of plant-based foods. However, it also permits the intake of meat from poultry, such as chicken, turkey, and pheasant. Therefore, a proletarian can eat chicken, eggs, etc. Similar to the pescatarian diet, the goal is to consume as much protein from animal sources as possible.

An Introduction to Vegan Diet

The vegan diet expands upon the typical vegetarian diet. Every food group that a vegetarian diet restricts is included. However, it also prohibits consuming any food derived from an animal source, restricting the intake of animal meat, fish, eggs, etc.

For instance, milk and dairy products are off-limits when following a vegan diet. Furthermore, vegans don’t even consume honey. So only fruits, vegetables, grains, seeds, and nuts are permitted on a vegan diet. It is the harshest and most limiting form of vegetarianism.

But most people think veganism is more than just a way of eating. It is also an ethical position since it places animal rights first. Therefore, those who practice veganism refrain from even consumer products like:

  • Items made of leather, wool, silk, and soaps are manufactured with animal fat.
  • Casein, whey protein, and beeswax are all components of milk.
  • Cosmetics and other products that have undergone animal testing.


The main similarity between vegans and vegetarians is that neither group consumes meat.

The fact that neither diet includes meat is their main point of resemblance. In the opinion of vegetarians and vegans, one of the most moral and healthful ways to live and eat is to refrain from consuming animal products.

It’s hardly surprising that people misunderstand these diets since they both strongly emphasize fruits and vegetables. These are some examples of the similarities between the two nutritional strategies.

Both are Fiber-Rich Diets

Foods high in fiber include fruits, vegetables, whole grains, legumes, and whole grains (not meat, cheese, milk, or eggs). Fiber is beneficial for digestion and gut health. High-fiber foods keep our bodies nourished yet quickly pass through our digestive systems, helping us feel satisfied and satiated. Additionally, fiber may lower the risk of certain illnesses like diabetes, heart disease, and colon cancer.

Protein Intake is Not a Problem

Whether one will have enough protein to support their lifestyle and physical activities is one of the main worries among those considering a plant-based diet. Plant-based forms of protein are a great source of protein for vegetarians and vegans. Below are some plant-based protein options:

  • Almonds. They are one of the most adaptable plant-based proteins and make excellent snacks, salad toppings (try the slivered ones), and toast spreads with almond butter.
  • Black Beans. These are excellent in salads and rich in antioxidants due to their natural black hue. Use these in soups, as a side dish, or in dishes with a Southwest flavor, such as burritos and tacos.
  • Chia Seeds. These seeds, rich in protein and Omega-3 fatty acids and gel-like when combined with liquid, can take the place of eggs in baking and cooking preparations.

Sweet Treats

Sweet foods are permitted on both diets. You can eat greens only sometimes. There are many vegan sweets, ice creams, and other snacks that anybody can enjoy in addition to the many plant-based desserts and delicacies.

Focused on Whole Foods

Both diets offer a wide range of whole-food choices, such as fresh or frozen fruits and vegetables, beans, whole grains, and healthy fats like avocado, nuts, beans, and extra-virgin olive oil.

Both Diets Can Reduce Blood Pressure

A plant-based diet may minimize the risk of developing hypertension, and chances of lowered blood pressure increase by reducing fat levels, inflammation, and insulin resistance.

Both Diets Can Reduce LDL ‘Bad’ Cholesterol

LDL, the so-called “bad cholesterol,” can block your arteries and raise your risk of heart disease and other chronic illnesses. HDL, a type of “good cholesterol,” aids in the elimination of bad cholesterol. The vegetarian and vegan diets are both excluded from meat, and a low-fat diet can help decrease bad cholesterol levels.


Both diets have their health benefits and some similarities, but overall, vegetarian and vegan diets are deficient in macronutrients. Vegetarians might not be as susceptible to deficiencies in omega-3 fatty acids, vitamin D, calcium, and vitamin B12 as vegans. Additionally, most vegetarians eat dairy and eggs, giving them access to essential nutrients.

The diet that a person chooses is solely their personal choice. However, it’s always important to eat a balanced diet. It is acceptable if the diet provides all the necessary nutrients and is sufficiently absorbed. To determine if a particular sort of diet is right for them or not, one needs to weigh all the relevant aspects.


What’s the Difference Between Vegan and Vegetarian?

A vegetarian diet includes meat, poultry, fish, and seafood, while a vegan diet forgoes all meat and animal products (including dairy, eggs, fish, and seafood).

Is Vegan Equal to Vegetarian?

Vegan does not automatically equate to vegetarian, and vice versa. Vegetarians abstain from consuming animal products like meat, poultry, or fish. Vegans are more stringent vegetarians who additionally abstain from eating dairy, eggs, and any other products made using animal products.

Is Being Vegan Healthier Than Vegetarian?

Vegetarian diets benefit because they can offer more protein-dense alternatives, calcium, and vitamin D from dairy and eggs. As a result, both diets can offer a lot of nourishment in a day.

Do Vegans Eat Eggs?

Because eggs are byproducts of animals, vegans avoid eating them. There are several reasons for this, including those related to health and the environment, but the main drivers are those that are related to animal rights.

Was Albert Einstein Vegan?

Only in his final years, decades after many of his most significant scientific discoveries, Einstein became a strict vegetarian. Nevertheless, numerous accounts indicate that Einstein consumed meat far int o his adult life.

Do Vegans Live Longer?

Yes, some vegans live longer due to the nutrient-dense plant-based foods they eat most of the time. In addition, vegans lead a healthier lifestyle because they consume more fruits and vegetables. However, this only applies to some vegans because genetics and other variables that determine life expectancy also play an important role.

Author: Syed Hasan

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References :

+ Karthik Kumar, Pallavi Suyog Uttekar., (2021, Novemeber 11) What Is Better Being Vegetarian or Vegan? Diet Options, Pros & Cons. (n.d.). MedicineNet. Retrieved October 27, 2022, from

+ Lily Handerson., Should we be ditching meat and dairy? (n.d.). Heart Foundation NZ.

+ Dube, P. (2022, August 2). Vegan Diet vs. Vegetarian Diet - All You Need to Know. Blog - HealthifyMe.

+ Witmer, S. A. (2021, December 8). Confused About the Difference Between Vegan and Plant-Based Diets? Here’s How They’re Different (and 12 Ways They’re Similar). Parade: Entertainment, Recipes, Health, Life, Holidays.

+ Chuang SY, Chiu TH, Lee CY, Liu TT, Tsao CK, Hsiung CA, Chiu YF. Vegetarian diet reduces the risk of hypertension independent of abdominal obesity and inflammation: a prospective study. J Hypertens. 2016 Nov;34(11):2164-71. doi: 10.1097/HJH.0000000000001068. PMID: 27512965.

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One Response

  1. Victoria Addington

    December 6, 2022 1:30 pm

    It captured me the most when you mentioned that a plant-based diet may reduce the risk of hypertension. My friend wants only consume plant-based meals. I should advise him to look for a store that is made for vegans.


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