A vegan diet excludes all meat and animal products (meat, poultry, fish, seafood, dairy, and eggs), whereas a vegetarian diet excludes meat, poultry, ﬁsh, and seafood.
Both diets can add loads of nutrition to your day, but vegetarian diets have an edge with the potential for more protein-dense options, along with calcium and vitamin D from dairy and eggs.
Vegetarians don’t eat any animals, including pigs, chickens, cows, fish, and all others. In addition to not consuming any animal flesh, a vegan also doesn’t consume dairy milk, dairy cheese, eggs, or any other product derived from an animal.
Both vegetarians and vegans choose not to eat meat and fish. However, veganism is a stricter form of vegetarianism that prohibits the consumption or use of any products that come from animals, including dairy, eggs, honey, leather goods, wool, and silk.
According to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than meat-eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates, and a lower risk of chronic disease.