Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Vegetable vs Meat - In-Depth Nutrition Comparison

Compare

A recap on differences between Vegetable and Meat

  • Vegetable has less Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin A RAE, Vitamin B12, Vitamin B2, and Vitamin K.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Meat
Contains more Calcium +316.7%
Contains less Sodium -38.6%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 44% 21% 115% 38% 8% 66% 37%
Contains more Calcium +316.7%
Contains less Sodium -38.6%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 4277IU 0IU 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

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
65
Meat
Mineral Summary Score
17
Vegetable
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
157%
Meat
Carbohydrates
13%
Vegetable
0%
Meat
Fats
1%
Vegetable
16%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.