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Vegetable vs. Meat — In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Meat

  • Vegetable has more Vitamin A RAE, and Vitamin K, however, Meat is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B12, and Vitamin B2.
  • Meat covers your daily Vitamin B1 needs 73% more than Vegetable.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Vegetable vs Meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
3
:
7
Meat
Meat
Contains more Calcium +316.7%
Contains less Sodium -38.6%
Contains more Manganese +2815.4%
Contains more Iron +40.2%
Contains more Magnesium +31.8%
Contains more Phosphorus +423.5%
Contains more Potassium +149.1%
Contains more Zinc +393.9%
Contains more Copper +33.7%
Contains more Selenium +12633.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +316.7%
Contains less Sodium -38.6%
Contains more Manganese +2815.4%
Contains more Iron +40.2%
Contains more Magnesium +31.8%
Contains more Phosphorus +423.5%
Contains more Potassium +149.1%
Contains more Zinc +393.9%
Contains more Copper +33.7%
Contains more Selenium +12633.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
5
:
7
Meat
Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1238%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +773.3%
Contains more Vitamin B5 +570.2%
Contains more Vitamin B6 +898.6%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1238%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +773.3%
Contains more Vitamin B5 +570.2%
Contains more Vitamin B6 +898.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Meat
Meat
Contains more Carbs +∞%
Contains more Water +19.8%
Contains more Protein +815%
Contains more Fats +2240%
Contains more Other +29.9%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Water +19.8%
Contains more Protein +815%
Contains more Fats +2240%
Contains more Other +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Meat
Meat
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +13240%
Contains more Polyunsaturated fat +602.8%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +13240%
Contains more Polyunsaturated fat +602.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Meat Opinion
Net carbs 8.69g 0g Vegetable
Protein 2.86g 26.17g Meat
Fats 0.15g 3.51g Meat
Carbs 13.09g 0g Vegetable
Calories 65kcal 143kcal Meat
Sugar 3.12g 0g Meat
Fiber 4.4g 0g Vegetable
Calcium 25mg 6mg Vegetable
Iron 0.82mg 1.15mg Meat
Magnesium 22mg 29mg Meat
Phosphorus 51mg 267mg Meat
Potassium 169mg 421mg Meat
Sodium 35mg 57mg Vegetable
Zinc 0.49mg 2.42mg Meat
Copper 0.083mg 0.111mg Meat
Manganese 0.379mg 0.013mg Vegetable
Selenium 0.3µg 38.2µg Meat
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.08mg Vegetable
Vitamin D 0IU 10IU Meat
Vitamin D 0µg 0.2µg Meat
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.95mg Meat
Vitamin B2 0.12mg 0.387mg Meat
Vitamin B3 0.851mg 7.432mg Meat
Vitamin B5 0.151mg 1.012mg Meat
Vitamin B6 0.074mg 0.739mg Meat
Folate 19µg 0µg Vegetable
Vitamin B12 0µg 0.57µg Meat
Vitamin K 23.5µg 0µg Vegetable
Tryptophan 0.029mg 0.275mg Meat
Threonine 0.115mg 1.175mg Meat
Isoleucine 0.139mg 1.288mg Meat
Leucine 0.19mg 2.229mg Meat
Lysine 0.17mg 2.427mg Meat
Methionine 0.034mg 0.721mg Meat
Phenylalanine 0.12mg 1.1mg Meat
Valine 0.149mg 1.367mg Meat
Histidine 0.073mg 1.13mg Meat
Cholesterol 0mg 73mg Vegetable
Trans Fat 0g 0.033g Vegetable
Saturated Fat 0.031g 1.198g Vegetable
Monounsaturated Fat 0.01g 1.334g Meat
Polyunsaturated fat 0.072g 0.506g Meat
Omega-6 - Eicosadienoic acid 0.013g Meat
Omega-6 - Linoleic acid 0.411g Meat
Omega-3 - ALA 0.013g Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
65%
Meat
Minerals Daily Need Coverage Score
19%
Vegetable
54%
Meat

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 1.167g)
Which food is lower in Sugar?
Meat
Meat is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Meat
Meat is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Meat
Meat is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.