Vegans exclude all animal products from their diet, including meat, poultry, fish, eggs, and dairy. Vegetarians, on the other hand, consume dairy and eggs but avoid meat, poultry, and fish.

Quinoa, soybeans, and lentils are all complete protein sources for vegans, meaning they contain all nine essential amino acids that the body cannot produce on its own.

Seitan is a meat substitute made from wheat gluten. It is a popular ingredient in vegan and vegetarian cuisine due to its high protein content and chewy texture.

Almond milk, soy milk, and oat milk are all common types of plant-based milk. Cow's milk is not a plant-based milk as it is derived from cows.

Vegans can obtain calcium from various sources, including leafy green vegetables, fortified plant-based milk, and certain fortified foods like tofu and tempeh.

Spinach, lentils, and black beans are all good sources of iron for vegans. Iron is an essential mineral that plays a crucial role in oxygen transport and red blood cell production.

Tofu is a versatile plant-based protein made from soybeans. It is a common ingredient in vegan and vegetarian cuisine due to its mild flavor and ability to absorb other flavors.

Tempeh is a meat substitute made from fermented soybeans. It has a firm texture and nutty flavor, making it a popular choice for vegan and vegetarian dishes.

Vegetarians can obtain protein from various sources, including dairy products, eggs, legumes, nuts, seeds, and whole grains.

Cashew cheese, almond cheese, and soy cheese are all common types of vegan cheese. They are made from plant-based ingredients and offer a variety of flavors and textures.

Vitamin B12 is primarily found in animal products. Vegans can obtain vitamin B12 from fortified foods, such as certain plant-based milks, cereals, and nutritional yeast.

Flaxseed meal is a common ingredient in vegan baking. It can be used as an egg replacer and provides essential fatty acids and fiber.

Vegans can obtain omega-3 fatty acids from various sources, including flaxseed, chia seeds, walnuts, and certain types of algae.

Soy yogurt, almond yogurt, and coconut yogurt are all common types of vegan yogurt. They are made from plant-based ingredients and offer a variety of flavors and textures.

Legumes, such as beans, lentils, and chickpeas, are a primary source of protein in a plant-based diet. They are rich in essential amino acids and provide a variety of nutrients.