Vegetarian or Vegan: the Nutrient Differences

"But I don't eat meat – isn't that the same as vegan?" You hear this question often, and it reveals a widespread misunderstanding. Because between a vegetarian's plate and a vegan's plate there is, in terms of nutrient supply, a greater difference than most suspect – and it's decided by milk, egg and honey.

Short and direct: The most important difference is vitamin B12. Vegetarians still take in limited amounts of animal nutrients through dairy products and eggs; vegans forgo them completely and supplement B12 as standard. Iron, zinc, iodine, calcium, vitamin B2 and long-chain omega-3 fatty acids (DHA/EPA) also deserve more attention on a purely plant-based diet. Which nutrients specifically matter and how much is placed in context by this guide – factually and without judgement.

Vegetarian, vegan – where does the line run?

Vegetarians forgo meat and fish, but still eat dairy products and eggs – depending on the variant, honey too. This is usually called an ovo-lacto-vegetarian diet. Vegans consistently avoid all foods of animal origin. Precisely this transition from "with milk and egg" to "purely plant-based" shifts the supply noticeably: milk and eggs provide readily available vitamin B12, iodine, calcium, vitamin B2 and high-quality protein. If they fall away, these nutrients must consistently come from other sources.

Important for context: both diets can be nutritionally complete and healthy. The difference does not lie in a "better or worse", but in which nutrients you have to keep in view more actively – and how easily gaps can be closed in everyday life. The more restricted the selection, the more conscious the planning. A broad overview is provided by Nutrients for Vegetarians and Nutrients for Vegans: Keeping an Eye on the Critical Micronutrients.

Vitamin B12: the one big difference

Vitamin B12 occurs naturally almost exclusively in animal foods – a legacy of the fact that it is produced by microorganisms and enriched through the food chain. Vegetarians cover part of their need through dairy products and eggs, but the amounts are limited and depend strongly on how much of them regularly lands on the plate. Vegans have practically no reliable source through unprocessed plant foods – figures on B12 in algae or fermented products are usually not reliably usable. That's why supplementation is regarded as standard on a vegan diet and is clearly recommended by professional bodies.

In the body, B12 takes on central tasks: vitamin B12 contributes to normal energy metabolism, to normal functioning of the nervous system, to normal psychological function and to the normal formation of red blood cells. Anyone unsure can have their status clarified by a doctor. How to cover your need plant-based is explained by Vitamin B12 vegan decken; the various forms are explained by Vitamin B12 Forms: Methyl- vs. Cyanocobalamin, possible signs of a deficiency by Vitamin-B12-Mangel: Anzeichen.

The other nutrients in direct comparison

Besides B12, the availability of other nutrients differs between the two diets. The overview shows which sources they each come from:

An important practical point: iron from plant sources (non-haem iron) is absorbed less well than from animal sources. Vitamin C from fruit and vegetables noticeably increases iron absorption – a simple, effective lever for both groups: some pepper, citrus fruits or a glass of orange juice with the iron-rich meal. Zinc is in wholegrain, pulses, nuts and seeds; soaking and sprouting pulses can improve absorption. Zinc contributes to a normal function of the immune system and to a normal acid-base metabolism. Details at Combining Vitamin C and Iron the Smart Way: How to Get It Right and Recognising & Naturally Preventing Iron Deficiency.

Omega-3, iodine and calcium on a purely plant-based diet

Long-chain omega-3 fatty acids (DHA and EPA) classically come from fatty sea fish. Vegetarians take in small amounts through eggs, vegans forgo them entirely. For both, algae oils are the plant-based alternative that provide DHA and EPA directly. Plant oils such as linseed oil do contain the short-chain omega-3 fatty acid ALA, but its conversion into DHA and EPA is limited in the body. DHA contributes to the maintenance of normal brain function and normal vision (from 250 mg DHA daily); EPA and DHA contribute to normal heart function (from 250 mg daily). More in Omega-3: Fish Oil or Algae Oil? and Flaxseed Oil or Fish Oil? Omega-3 Compared.

Iodine is a recurring topic among vegans without milk and eggs. It can be addressed through iodised table salt and moderately dosed algae products – with algae, restraint is advisable because of sometimes very high and fluctuating iodine contents. Calcium is provided by calcium-rich vegetables such as kale and broccoli, mineral water with a high calcium content and fortified plant drinks. Calcium contributes to the maintenance of normal bones.

How to put the difference into practice

Theory quickly becomes everyday practice when you scale the attention according to diet. As a vegetarian it's usually enough to keep an eye on B12, plan pulses and wholegrain regularly for iron and zinc, and deliberately combine plant-based iron with vitamin C – a squeeze of lemon over the lentils is already enough. As a vegan, a fixed B12 supplement is added, plus a look at iodine (iodised salt), a reliable DHA/EPA source via algae oil and calcium-rich building blocks such as fortified plant drinks or calcium-rich mineral water. The practical trick: don't "fight" every nutrient individually, but establish a few standard dishes that cover several of these points at the same time – such as a bowl of wholegrain, pulses, dark leafy greens, nuts and a vitamin-C-rich topping.

What research is investigating

That B12 is practically impossible to cover reliably through plant foods is well documented and the consensus of professional bodies. Research also looks at how the bioavailability of iron and zinc from plant sources can be improved through preparation – soaking, sprouting, fermenting, combining with vitamin C – and how well the body's own conversion of plant-based ALA into DHA and EPA works. It is established that for most people it is not enough to cover the need through linseed oil & co. alone – algae oil provides the long-chain fatty acids directly. Overall, it is well documented that both diets can be nutritionally complete with conscious planning.

Honestly placed

For some plant foods and extracts that are popular in vegan and vegetarian cuisine, no health claims are authorised in the EU – we therefore describe such ingredients factually by origin, nutrient content and use. What is certain and backed by authorised health claims is the role of vitamins, minerals and omega-3 fatty acids. What remains open in the individual case is exactly where a gap exists for you – this is best assessed via the actual diet and, in case of uncertainty or persistent complaints, via a medical assessment.

Matching guides and products from Scheunengut

For plant-based nutrient supply you'll find, for example, vitamin B12, iron, zinc and iodine in Vitamins, Minerals & Trace Elements. Anyone who wants to reach for individual substances specifically will find them in Minerals in various forms such as capsules and drops, and additional B vitamins are bundled by the B Vitamins category. For further reading, Recognising vegan supplements, Covering omega-3 vegan with algae oil and Eisen Bisglycinat vs. Sulfat fit well. On a vegan diet, look for correspondingly labelled products – all Scheunengut supplements are made in Germany and lab-tested.

Frequently asked questions (FAQ)

What is the most important nutrient difference between vegetarians and vegans?

The central difference is vitamin B12. Vegetarians still take in limited amounts through dairy products and eggs, while vegans have practically no reliable source through unprocessed plant foods. That's why a B12 supplement is regarded as standard on a vegan diet and is clearly recommended by professional bodies.

Do vegetarians also have to supplement B12?

Among vegetarians, B12 is less often a problem than among vegans, because dairy products and eggs cover part of the need. Whether that is enough depends strongly on how much of them is regularly eaten. Anyone who eats few dairy products and eggs or is unsure can have their status clarified by a doctor and supplement specifically if needed.

Which nutrients need particular attention on a vegan diet?

Besides vitamin B12, iron, zinc, iodine, calcium, vitamin B2 and the long-chain omega-3 fatty acids DHA and EPA deserve attention. Plant-based iron is absorbed better with vitamin C, DHA and EPA can be covered via algae oil, and iodine via iodised salt and moderately dosed algae products.

Is a vegan or vegetarian diet healthier?

Both diets can be nutritionally complete and healthy with conscious planning – it's not about better or worse, but about which nutrients you have to keep in view more actively. The more restricted the selection, the more important targeted planning and, where appropriate, a sensible supplementation of individual nutrients.