Medically reviewed by

Introduction

Vegan nutrition also plays a role in decreasing obesity risk as it’s less energy-dense than an omnivorous diet. Plant-based sources have fewer fats and cholesterol content, are less energy-dense, and are high in fibre and promotes satiety.

Hence, it’s not a surprise that vegans tend to be thinner, have a lower body mass index and are more effective in losing weight than non-vegans. ^[2]

Although vegan diets have less protein, fats,n-3 fats, Vitamin D and B12-, certain micronutrients (calcium, iron, zinc and iodine) than animal-based sources, it is high in fibre, carbs, and phytochemicals and antioxidants, which are known to reduce chronic diseases like certain cancers, type-2 diabetes and cardiovascular diseases. ^[1,2,3]

Certain high-performance vegan athletes might also have to consume supplements for creatine and beta-alanine. ^[3] However, poorly constructed vegan diets might lead to certain macro- and micro-nutrient deficiencies.

The 6 major food groups for individuals eating a plant-based diet are fruits, vegetables, legumes, cereal grains, nuts and seeds and vegetable fats and oils.

Vegan Nutrition and Chronic Disease Risk

Type-2 diabetes

Saturated and trans-fatty acids, heme iron and salt nitrates used as preservatives in meat can all have an adverse effect on insulin sensitivity, thereby increasing blood glucose concentrations and leading to higher type-2 diabetes risk. ^[13,14]

A vegan diet, on the other hand, is low in saturated fats and high in unsaturated fats. Bioactive compounds such as plant sterols, dietary fibre, polyphenols and antioxidants found in certain nuts and nuts oils can be beneficial in terms of insulin sensitivity and could decrease the risk of diabetes. ^[15]

Magnesium content found in leafy vegetables has been found to be protective against diabetes risk as well. ^[16]High fibre content foods found only in a plant-based diet can also reduce type-2 diabetes risk, as well as oxidative stress. ^[17]

Cancer

Red meat contains certain harmful substances like n-nitroso compounds, heterocyclic aromatic amines and sodium nitrates added as a preservative in canned foods. These are known to increase the risks of certain cancers. ^[5,6,7]

On the other hand, some phytochemicals and antioxidants found abundantly in plant-based foods have the power to diffuse potential cancer-causing substances, while others can repair the damage at the cellular level. ^[8]

Similarly, beneficial antioxidants found in fruits and veggies can prevent the body from oxidative damage and keep the free radicals in check. ^[8]

Cardiovascular diseases

Animal-based foods are higher in saturated and trans fats than plant-based foods and can increase blood cholesterol levels, especially, LDL cholesterols (the bad ones) and are a major risk factor for cardiovascular diseases. ^[9]

Also, frequent red meat consumption can produce a substance called trimethylamine-N-oxide (TMAO) which can alter the cholesterol levels in the gut, liver and artery walls, thereby increasing overall cholesterol levels in the body. ^[10]

However, plant-based protein can reduce the bad cholesterol levels in the body. [11] Similarly, phytochemicals and antioxidants found in plants and vegetables can lower hypertension/high blood pressure risk and may prevent the oxidation of cholesterol and other lipids in the arteries. ^[12]

Vitamins

Minerals

Macro Nutrients

The analysis below is first of a kind and highlights the average nutritional value in plant-based sources and animal-based sources for each nutrient.

VITAMINS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

VITAMINS ( )

Vitamin A

PLANT FOODS ( )

56.52mcg RAE

Found in coloured & leafy veggies. Cooked veggies provide more vitamin A than raw veggies. Higher intake of provitamin A in plant sources doesn’t cause adverse effects. ^[1,19]

ANIMAL FOODS ( )

146.50mcg RAE

Found in liver, beef, fish, fish oils, and dairy products. Higher intake of pre-formed vitamin A in animal sources causes adverse effects, or even toxicity. ^[1,18,19]

VITAMINS ( )

Vitamin C

PLANT FOODS ( )

18.83mg

Found abundantly in fruits and veggies. Raw fruits have 3 times more vitamin C than fruit juices. ^[1,20]

ANIMAL FOODS ( )

1.00mg

Found in raw liver, tongue and heart of the lamb, and milk, but in very small quantities. ^[20]

VITAMINS ( )

Vitamin D

PLANT FOODS ( )

0.11mcg

Only found in vitamin D fortified foods and mushrooms, especially UV light exposed mushrooms. ^[1,21]

ANIMAL FOODS ( )

0.55mcg

Found in fish, meat, offal, egg and dairy only in the form of vitamin D3. ^[1,21]

VITAMINS ( )

Vitamin E

PLANT FOODS ( )

1.53mg

Found abundantly in cooking and edible oils and, to a lesser extent, in nuts/seeds. ^[1,22]

ANIMAL FOODS ( )

0.27mg

Found in mainly chicken thigh, chicken breast and pork shoulder and, to a lesser extent, in snails and some fish.
Vitamin E content is lower than in plant- based foods. ^[1,22]

VITAMINS ( )

Vitamin K

PLANT FOODS ( )

24.22mcg

Found abundantly in leafy greens and certain cooking oils. ^[1,23]

ANIMAL FOODS ( )

0.79mcg

Found in meat, dairy foods, and eggs in modest amounts. ^[1,23]

VITAMINS ( )

Thiamine

PLANT FOODS ( )

0.17mg

Found in legumes, cereal grains, nuts and seeds. However, 1/3rd and 4/5th of the nutrient is lost in legumes & cereal grains respectively due to cooking. ^[1,24]

ANIMAL FOODS ( )

0.15mg

Found in meat, fish, and pork and in small quantities in milk, which loses up to 20% of its content through pasteurisation. ^[1,24]

VITAMINS ( )

Riboflavin

PLANT FOODS ( )

0.13mg

Found in legumes, cereal grains, nuts, seeds and veggies. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1,25]

ANIMAL FOODS ( )

0.27mg

Found in eggs, organ meats (kidneys and liver), lean meats, and milk, which lose some of its content when exposed to heat. ^[1,25]

VITAMINS ( )

Niacin

PLANT FOODS ( )

1.61mg

Found in legumes, cereal grains, nuts, seeds and veggies. However, 3/4 and 2/3 of the nutrient is lost from legumes and cereal grains respectively, due to cooking.
Niacin is found in the form of nicotinic acid that lowers high cholesterol levels. ^[1]

ANIMAL FOODS ( )

5.18mg

Found in poultry, beef, and fish. One serving provides about 5-10 mg niacin in the form of nicotinamide that has no effect on cholesterol levels. ^[1,26]

VITAMINS ( )

Pantothenic acid

PLANT FOODS ( )

0.43mg

Found in legumes, cereal grains, nuts, seeds and veggies. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1,27]

ANIMAL FOODS ( )

0.74mg

Found in beef, chicken, and organ meats that lose about 20-80% of its vitamin B5 content during food processing. ^[1,27]

VITAMINS ( )

Pyridoxine

PLANT FOODS ( )

0.18mg

Found in legumes, cereal grains, nuts, seeds and veggies. However, 1/2 and 3/4 of the nutrient is lost from legumes cereal grains, respectively due to cooking. ^[1]

ANIMAL FOODS ( )

0.36mg

Found in fish, beef liver and other organ meats with the digestibility rate around 79%. ^[1,28]

VITAMINS ( )

Biotin

PLANT FOODS ( )

Found in small quantities in certain fruits, veggies, nuts/seeds and cereal grains. Most grains have about a 20-40% bioavailability of biotin, while the biotin in corn is readily available. ^[1]

ANIMAL FOODS ( )

Found in organ meats, eggs, fish, and meat. ^[1,29]

VITAMINS ( )

Folate

PLANT FOODS ( )

55.39mcg

Found in legumes, nuts, seeds and veggies. Most of the folate content is lost during cooking to be found in the blanching water. Spinach loses around 40%, while broccoli loses around 68%. ^[1]

ANIMAL FOODS ( )

12.29mcg

Found in seafood, eggs, dairy products, liver, meat, and poultry that could lose around 41% of its folate content by broiling, and around 50% by frying. ^[1,30]

VITAMINS ( )

Cobalamin

PLANT FOODS ( )

0.00mcg

Absent in raw plant- based foods but present in fortified breakfast cereals and fortified nutritional yeasts with high bioavailability. ^[1]

ANIMAL FOODS ( )

2.92mcg

Found in fish, meat, poultry, eggs, and dairy products. ^[1,31]

MINERALS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

MINERALS ( )

Calcium

PLANT FOODS ( )

53.16mg

Found in small quantities in certain nuts, seeds and veggies. Calcium-fortified foods are also a good source of the nutrient. ^[1,32]

ANIMAL FOODS ( )

28.25mg

Found in milk, yogurt, and cheese. ^[1,32]

MINERALS ( )

Iron

PLANT FOODS ( )

1.89mg

Found in legumes, cereal grains, nuts, seeds and veggies. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1,34]
Certain anti-nutrients like phytic acid and polyphenols found in plant-based foods can reduce absorption.[3]
Using iron cookware and consuming vitamin C rich foods or supplements along with non-heme iron foods can possibly increase absorption.[3,4]

ANIMAL FOODS ( )

2.06mg

Found in lean meat, poultry, and seafood in the form of heme iron with high bioavailability. Cooking doesn’t affect the iron content. ^[1,34,35]

MINERALS ( )

Magnesium

PLANT FOODS ( )

56.38mg

Found in legumes, cereal grains, nuts,and seeds, and green leafy vegetables. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1]

ANIMAL FOODS ( )

22.44mg

Found in meat, eggs, and milk in intermediate amounts. ^[1,18]

MINERALS ( )

Zinc

PLANT FOODS ( )

0.99mg

Found in legumes, cereal grains, nuts, and seeds. However, 1/2 and 2/3 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1]
Like iron, zinc's bioavailability and absorption is less in plant-based foods as compared to an omnivorouses diet. ^[3]
However, certain cooking methods can possibly help increase absorption. ^[3]

ANIMAL FOODS ( )

3.69mg

Found in seafood, red meat and poultry. ^[45]

MINERALS ( )

Copper

PLANT FOODS ( )

0.29mg

Found in all plant-based foods except oils. However, 1/2 and 2/3 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1]

ANIMAL FOODS ( )

0.19mg

Found in shellfish and organ meats in high amounts, and in milk and chicken with small amounts. ^[1,18]

MINERALS ( )

Potassium

PLANT FOODS ( )

383.54mg

Found in veggies, legumes, fruits, nuts and seeds. However, 1/2 of the nutrient is lost from legumes due to cooking. ^[1]

ANIMAL FOODS ( )

289.62mg

Found in meats, poultry, fish, milk and yoghurt.
However, meat and milk do not contain enough bicarbonate precursors, to adequately balance their acid-forming precursors resulting in bone demineralisation. ^[1,18]

MINERALS ( )

Selenium

PLANT FOODS ( )

5.02mg

Found in cereal grains, nuts and seeds, fruits, and vegetables. However, 2/3 of the nutrient is lost from cereal grains due to cooking.
Also, brazil nuts and chia seeds are excellent sources of the nutrient. ^[1,25]

ANIMAL FOODS ( )

25.88mg

Found in seafoods, and organ meats in high amounts, then, to a lesser extent, in muscle meats, dairy products, poultry, and eggs. ^[1,18,36]

MINERALS ( )

Manganese

PLANT FOODS ( )

0.73mg

Found in all plant-based foods except oils. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1]

ANIMAL FOODS ( )

0.04mg

Found in crustaceans and molluscum including clams, oysters, mussels. ^[1,37,38]

MINERALS ( )

Phosphorous

PLANT FOODS ( )

121.52mg

Found in legumes, cereal grains, nuts, seeds, and vegetables. However, 1/2 and 3/4 of the nutrient is lost from legumes and cereal grains respectively, due to cooking. ^[1,33]

ANIMAL FOODS ( )

207.73mg

Found in dairy products, meats and poultry, fish, and eggs with a high absorption rate of 40%–70%. ^[1,33]

MINERALS ( )

Choline

PLANT FOODS ( )

11.43mg

Found in very small quantities in veggies, legumes, nuts, and seeds. ^[1]

ANIMAL FOODS ( )

51.83mg

Found in meat, poultry, fish, dairy products, and eggs. ^[1,39]

MINERALS ( )

Chromium

PLANT FOODS ( )

Found in certain veggies, fruits, brewer’s yeast, nuts and cereal grains. Brazil nuts and black pepper are excellent sources of the nutrient. ^[1]

ANIMAL FOODS ( )

Found in meats, poultry, and fish, and in small quantities in dairy products. ^[1,18,40]

MINERALS ( )

Molybdenum

PLANT FOODS ( )

Found in certain legumes, cereal grains and nuts. ^[1,25]

ANIMAL FOODS ( )

Found in beef liver, milk and, cheese in amounts lower than plant foods. ^[1,18,41].

MINERALS ( )

Sodium

PLANT FOODS ( )

65.69g

Canned or processed plant-based foods tends to have the highest sodium content compared to unprocessed foods. ^[1]

ANIMAL FOODS ( )

212.42g

Processed animal -based foods tends to have the highest sodium content compared to unprocessed foods. ^[1,42]

MINERALS ( )

Fluoride

PLANT FOODS ( )

0.85

Found only in tea plants, fruits, and vegetables in small amounts, depending on the fluoride in the soil. ^[1,25].

ANIMAL FOODS ( )

0.96

Found in marine fish in small amounts. ^[1,18,43]

MINERALS ( )

Iodine

PLANT FOODS ( )

Found in seaweed, ( such as kelp, nori, kombu, and wakame. ) ^[1,44]

ANIMAL FOODS ( )

Found in seafood , and eggs. Milk contains iodine but the amount varies depending on the iodine fed to the cow. ^[1,44]

MACRO NUTRIENTS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

MACRO NUTRIENTS ( )

Protein

PLANT FOODS ( )

5.85g

Found in legumes, cereal grains, nuts, seeds and veggies. Most plant-based protein sources are incomplete, missing important essential amino acids (EAA) and hence it is recommended to combine protein sources with different EAA composition throughout the day. ^[1,3]

ANIMAL FOODS ( )

22.53g

Found in meat, poultry, fish, eggs, milk, cheese, and yoghurt. Called complete proteins. ^[1,18]

MACRO NUTRIENTS ( )

Fibre

PLANT FOODS ( )

4.00g

Found in fruits, veggies, legumes, nuts, seeds and cereal grains. ^[1]

ANIMAL FOODS ( )

0.01g

Absent

MACRO NUTRIENTS ( )

Carbohydrates

PLANT FOODS ( )

21.12g

Found in fruits, veggies, legumes, nuts, seeds and cereal grains.
Fruits are rich in sugar, whereas other plant-based food groups are predominantly rich in starch. ^[1]

ANIMAL FOODS ( )

0.64g

Milk dairy products. ^[1,18]

MACRO NUTRIENTS ( )

Saturated Fats

PLANT FOODS ( )

2.61g

ANIMAL FOODS ( )

4.69g

MACRO NUTRIENTS ( )

Polyunsaturated Fats

PLANT FOODS ( )

3.08

Found abundantly in oils and certain nuts and seeds. ^[1]

ANIMAL FOODS ( )

1.26

Found in a higher amount in fatty fish as omega-3, and in small amounts in meat, poultry, and eggs as omega-6. ^[1,18]

MACRO NUTRIENTS ( )

Monounsaturated Fats

PLANT FOODS ( )

3.79

Found abundantly in oils and certain nuts and seeds. ^[1]

ANIMAL FOODS ( )

5.10

Found primarily in meat fat. Fish may contain significant amounts. ^[1,18]

MACRO NUTRIENTS ( )

Trans Fats

PLANT FOODS ( )

0.14

Found only in processed foods due to the use of hydrogenated industrial oils. ^[1]

ANIMAL FOODS ( )

0.18

Found in milk, butter, and meats. ^[1,18]

References

Medically reviewed by

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Citrus, Melons, and Berries	Other Fruits	Fruit Juice
Blackberries Blueberries Boysenberries Cantaloupe Casaba Cranberries Grapefruit Honeydew Huckleberries Juneberries Kiwi fruit Kumquats Lemons Limes Loganberries Mandarins Mulberries Oranges Raspberries Strawberries Tangelos Tangerines Watermelon Youngberries	ColApples Apricots Bananas Cherries Currants Dates Figs Grapes Guava Lychees Mangoes Nectarines Papayas Passion fruits Peaches Pears Persimmons Pineapple Plums (Ciruelas) Pomegranates Prunes Raisins Rhubarb Soursop (Guanabana) Starfruit (Carambola) Tamarind	Juice of citrus, melons, berries and other fruits.

Dark green veggies	Coloured veggies	Starchy veggies	Other veggies	Beans and peas (immature seeds/sprouted)
Arugula Basil Beet greens Bitter melon leaves Broccoli Broccoli raab Chinese Cabbage (Pak-choi) Chrysanthemum garland Chard Chicory leaves Cilantro (Coriander) Collards Cress Dandelion greens Endive Escarole Greens Horseradish leaves Kale Lambsquarters Leaves of grapes, pumpkin, squash, sweet potato, swamp cabbage, taro, and thistle Lettuce (Boston, butterhead, green or red leaf, cos or romaine) Mustard cabbage Mustard greens Parsley Poke greens Spinach Turnip greens Watercress	Tomatoes (canned, cooked, raw, stewed) Tomatoes, dried Tomato juice Tomato paste Tomato puree Tomato sauce Calabaza (Spanish pumpkin) Carrots Carrot juice Red coloured bell, and non bell peppers Pimiento Pumpkin Squash (most winter varieties) Sweet potatoes	White potatoes White potato flour Breadfruit Burdock Cassava (Yuca blanca) Corn, sweet (raw) Dasheen Green bananas Hominy Jicama (Yam beans) Lima beans, immature Lotus root Parsnips Immature peas (e.g., immature cowpeas, blackeye peas, green peas, pigeon peas) Plantains Salsify Tannier Tapioca Taro Water chestnuts Yams	Alfalfa sprouts Artichoke Asparagus Avocado Bamboo shoots Beans (green, yellow, snap, string) Bean sprouts Beets Bitter melon (bitter gourd, balsam pear) Broccoflower Brussels sprouts Cabbage Cactus (Nopales) Capers Cauliflower Celeriac Celery Chayote (Christophine) Chinese cabbage (Pei-tsai) Chinese okra (Luffa) Chives Cucumber Eggplant Fennel bulb Flowers, edible Garlic Ginger root Horseradish pods Jute Kohlrabi Leeks Lettuce (varieties not in dark green category) Mushrooms Okra Olives Onions Palm hearts Peas, podded Peppers, bell and nonbell peppers (not red or orange in color) Pokeberry shoots Radicchio Radish Rutabaga Scallions Seaweed Snow peas Sprouted beans (e.g. mung, soybean) Squash (green, sequin, spaghetti, yellow, zucchini, most summer varieties) Tomatillos Tomatoes, green Turnips Winter melon (Wax gourd)	Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Legumes and legume products
Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Fats & Oils
Almond oil Canola oil Corn oil Cottonseed oil Flaxseed oil Olive oil Peanut oil Rapeseed oil Safflower oil Sesame oil Spreads Soybean oil Sunflower oil Vegetable oil Walnut oil Wheat germ oil Cocoa butter Coconut oil Palm oil Fully or partially hydrogenated oils

Nuts and seeds
Almonds Almond butter Almond paste Acorns Brazil nuts Cashew Cashew butter Chestnuts Chia seeds Flax seeds Ginkgo nuts Hazelnuts Hemp seeds Macadamia nuts Mixed nuts Peanuts Peanut butter Peanut flour Pecans Pine nuts Pistachios Pumpkin seeds Safflower seeds Sesame butter (tahini) Sesame seeds Sesame flour Sesame paste Squash seeds Sunflower seeds Walnuts

Whole grains	Refined grains
Amaranth Barley, whole Barley flour (from whole barley) Barley meal Brown rice Brown rice flour Buckwheat groats Bulgur Corn, whole grain Corn meal or flour (whole grain) Millett Oats Oat flour Oatmeal Popcorn Quinoa Rye, whole grain Rye flour (dark) Triticale Wheat Whole wheat flour Whole grain cracked wheat Wild rice	Barley, pearled Barley, pearled, flour Barley malt flour Bran (all grains) Corn flour or meal, degermed Corn grits Cream of wheat Couscous Farina Masa Oat flour, debranned Rice (milled, not whole grain ) Rice, milled, flour Rye flour (light and medium) Semolina Wheat flour and cracked wheat (not whole grain) Wheat germ

Dairy	Eggs
Whey Buttermilk Evaporated milk Filled milk Milk, dry Milk, evaporated Milk, fluid Goat milk, fluid Yoghurt Other milk products American cheese Blue cheese Brick cheese Brie cheese Camembert cheese Cheddar cheese Colby cheese Colby Jack cheese Cottage cheese Cream cheese, fat free Edam cheese Feta cheese Fontina cheese Goat cheese Gouda cheese Gruyere cheese Limburger cheese Mexican cheese blend Monterey cheese Mozzarella cheese Muenster cheese Parmesan cheese Pasteurized cheese Port de salut cheese Provolone cheese Ricotta cheese Romano cheese Roquefort cheese Swiss cheese Queso anejo Queso asadero Queso chihuahua Queso del pais, blanco Queso fresco Ghee Butter Lard Cream Mayonnaise	Eggs, whole (chicken, duck, goose, quail, and other birds) Egg white Egg yolk Egg substitute Egg, dried

Dairy

Eggs

Whey
Buttermilk
Evaporated milk
Filled milk
Milk, dry
Milk, evaporated
Milk, fluid
Goat milk, fluid
Yoghurt
Other milk products
American cheese
Blue cheese
Brick cheese
Brie cheese
Camembert cheese
Cheddar cheese
Colby cheese
Colby Jack cheese
Cottage cheese
Cream cheese, fat free
Edam cheese
Feta cheese
Fontina cheese
Goat cheese
Gouda cheese
Gruyere cheese
Limburger cheese
Mexican cheese blend
Monterey cheese
Mozzarella cheese
Muenster cheese
Parmesan cheese
Pasteurized cheese
Port de salut cheese
Provolone cheese
Ricotta cheese
Romano cheese
Roquefort cheese
Swiss cheese
Queso anejo
Queso asadero
Queso chihuahua
Queso del pais, blanco
Queso fresco
Ghee
Butter
Lard
Cream
Mayonnaise

Eggs, whole (chicken, duck, goose, quail, and other birds)
Egg white
Egg yolk
Egg substitute
Egg, dried

Meat	Cured meat	Organ meat
Armadillo Bacon (not cured) Bear Beaver Beef Bison Caribou Game meat (other) Goat Ground hog Ham (not cured) Lamb Moose Opossum Oxtail Pork Rabbit Raccoon Squirrel Veal Venison Wild pig	Beef sausage Beef luncheon meat Blood sausage Bockwurst Bologna Bratwurst Braunschweiger Capicola Cervelat Chicken sticks Chicken luncheon meat Chicken or turkey loaf Chorizo Cold cut deli meat Corned beef Chipped beef Dutch brand loaf Frankfurters Ham (cured, smoked, deli, deviled, loaf, luncheon meat, minced) Head cheese Honey loaf Hotdogs Italian sausage Jerky (all meat types) Kielbasa Knockwurst Liverwurst Meat spreads Meat sticks Mettwurst Mortadella Pastrami Pepperoni Pepper loaf Polish sausage Pork luncheon meat Pork sausage Potted meats Salami Sandwich loaf Souse Thuringer Turkey luncheon meat Turkey sausage Turkey, smoked Turkey sticks Veal loaf Vienna sausage	Column 3 Brain Chitterlings Giblets Gizzard Heart Kidney Liver Stomach Sweetbreads Thymus Tongue TripeValue

Meat

Cured meat

Organ meat

Armadillo
Bacon (not cured)
Bear
Beaver
Beef
Bison
Caribou
Game meat (other)
Goat
Ground hog
Ham (not cured)
Lamb
Moose
Opossum
Oxtail
Pork
Rabbit
Raccoon
Squirrel
Veal
Venison
Wild pig

Beef sausage
Beef luncheon meat
Blood sausage
Bockwurst
Bologna
Bratwurst
Braunschweiger
Capicola
Cervelat
Chicken sticks
Chicken luncheon meat
Chicken or turkey loaf
Chorizo
Cold cut deli meat
Corned beef
Chipped beef
Dutch brand loaf
Frankfurters
Ham (cured, smoked, deli, deviled, loaf, luncheon meat, minced)
Head cheese
Honey loaf
Hotdogs
Italian sausage
Jerky (all meat types)
Kielbasa
Knockwurst
Liverwurst
Meat spreads
Meat sticks
Mettwurst
Mortadella
Pastrami
Pepperoni
Pepper loaf
Polish sausage
Pork luncheon meat
Pork sausage
Potted meats
Salami
Sandwich loaf
Souse
Thuringer
Turkey luncheon meat
Turkey sausage
Turkey, smoked
Turkey sticks
Veal loaf
Vienna sausage

Column 3 Brain
Chitterlings
Giblets
Gizzard
Heart
Kidney
Liver
Stomach
Sweetbreads
Thymus
Tongue
TripeValue

Poultry
Chicken Cornish game hen Dove Duck Goose Ostrich Pheasant Quail Turkey

Poultry

Chicken
Cornish game hen
Dove
Duck
Goose
Ostrich
Pheasant
Quail
Turkey

High n-3 fatty acids seafood	Low n-3 fatty acids seafood
Barracuda Caviar (Roe) Cisco Herring Mackerel Pompano Ray Salmon Sardine Sea bass Shad Shark Swordfish Trout Tuna (albacore & bluefin)	Abalone Carp Catfish Clams Cod Crab Crayfish Croaker Eel Flounder Frog legs Haddock Halibut Lobster Mullet Mussels Ocean perch Octopus Oyster Perch Pike Pollock Porgy Scallop Scup Shrimp Snail Snapper Sole Squid Sturgeon Tilapia Tuna (excludes albacore & bluefin) Turtle Whitefish Whiting

High n-3 fatty acids seafood

Low n-3 fatty acids seafood

Barracuda
Caviar (Roe)
Cisco
Herring
Mackerel
Pompano
Ray
Salmon
Sardine
Sea bass
Shad
Shark
Swordfish
Trout
Tuna (albacore & bluefin)

Abalone
Carp
Catfish
Clams
Cod
Crab
Crayfish
Croaker
Eel
Flounder
Frog legs
Haddock
Halibut
Lobster
Mullet
Mussels
Ocean perch
Octopus
Oyster
Perch
Pike
Pollock
Porgy
Scallop
Scup
Shrimp
Snail
Snapper
Sole
Squid
Sturgeon
Tilapia
Tuna (excludes albacore & bluefin)
Turtle
Whitefish
Whiting

Dairy	Eggs
Whey Buttermilk Evaporated milk Filled milk Milk, dry Milk, evaporated Milk, fluid Goat milk, fluid Yoghurt Other milk products American cheese Blue cheese Brick cheese Brie cheese Camembert cheese Cheddar cheese Colby cheese Colby Jack cheese Cottage cheese Cream cheese, fat free Edam cheese Feta cheese Fontina cheese Goat cheese Gouda cheese Gruyere cheese Limburger cheese Mexican cheese blend Monterey cheese Mozzarella cheese Muenster cheese Parmesan cheese Pasteurized cheese Port de salut cheese Provolone cheese Ricotta cheese Romano cheese Roquefort cheese Swiss cheese Queso anejo Queso asadero Queso chihuahua Queso del pais, blanco Queso fresco Ghee Butter Lard Cream Mayonnaise	Eggs, whole (chicken, duck, goose, quail, and other birds) Egg white Egg yolk Egg substitute Egg, dried

Dairy

Eggs

Eggs, whole (chicken, duck, goose, quail, and other birds)
Egg white
Egg yolk
Egg substitute
Egg, dried

Meat	Cured meat	Organ meat
Armadillo Bacon (not cured) Bear Beaver Beef Bison Caribou Game meat (other) Goat Ground hog Ham (not cured) Lamb Moose Opossum Oxtail Pork Rabbit Raccoon Squirrel Veal Venison Wild pig	Beef sausage Beef luncheon meat Blood sausage Bockwurst Bologna Bratwurst Braunschweiger Capicola Cervelat Chicken sticks Chicken luncheon meat Chicken or turkey loaf Chorizo Cold cut deli meat Corned beef Chipped beef Dutch brand loaf Frankfurters Ham (cured, smoked, deli, deviled, loaf, luncheon meat, minced) Head cheese Honey loaf Hotdogs Italian sausage Jerky (all meat types) Kielbasa Knockwurst Liverwurst Meat spreads Meat sticks Mettwurst Mortadella Pastrami Pepperoni Pepper loaf Polish sausage Pork luncheon meat Pork sausage Potted meats Salami Sandwich loaf Souse Thuringer Turkey luncheon meat Turkey sausage Turkey, smoked Turkey sticks Veal loaf Vienna sausage	Column 3 Brain Chitterlings Giblets Gizzard Heart Kidney Liver Stomach Sweetbreads Thymus Tongue TripeValue

Meat

Cured meat

Organ meat

Armadillo
Bacon (not cured)
Bear
Beaver
Beef
Bison
Caribou
Game meat (other)
Goat
Ground hog
Ham (not cured)
Lamb
Moose
Opossum
Oxtail
Pork
Rabbit
Raccoon
Squirrel
Veal
Venison
Wild pig

Column 3 Brain
Chitterlings
Giblets
Gizzard
Heart
Kidney
Liver
Stomach
Sweetbreads
Thymus
Tongue
TripeValue

Poultry
Chicken Cornish game hen Dove Duck Goose Ostrich Pheasant Quail Turkey

Poultry

Chicken
Cornish game hen
Dove
Duck
Goose
Ostrich
Pheasant
Quail
Turkey

High n-3 fatty acids seafood	Low n-3 fatty acids seafood
Barracuda Caviar (Roe) Cisco Herring Mackerel Pompano Ray Salmon Sardine Sea bass Shad Shark Swordfish Trout Tuna (albacore & bluefin)	Abalone Carp Catfish Clams Cod Crab Crayfish Croaker Eel Flounder Frog legs Haddock Halibut Lobster Mullet Mussels Ocean perch Octopus Oyster Perch Pike Pollock Porgy Scallop Scup Shrimp Snail Snapper Sole Squid Sturgeon Tilapia Tuna (excludes albacore & bluefin) Turtle Whitefish Whiting

High n-3 fatty acids seafood

Low n-3 fatty acids seafood

Barracuda
Caviar (Roe)
Cisco
Herring
Mackerel
Pompano
Ray
Salmon
Sardine
Sea bass
Shad
Shark
Swordfish
Trout
Tuna (albacore & bluefin)

Citrus, Melons, and Berries	Other Fruits	Fruit Juice
Blackberries Blueberries Boysenberries Cantaloupe Casaba Cranberries Grapefruit Honeydew Huckleberries Juneberries Kiwi fruit Kumquats Lemons Limes Loganberries Mandarins Mulberries Oranges Raspberries Strawberries Tangelos Tangerines Watermelon Youngberries	ColApples Apricots Bananas Cherries Currants Dates Figs Grapes Guava Lychees Mangoes Nectarines Papayas Passion fruits Peaches Pears Persimmons Pineapple Plums (Ciruelas) Pomegranates Prunes Raisins Rhubarb Soursop (Guanabana) Starfruit (Carambola) Tamarind	Juice of citrus, melons, berries and other fruits.

Dark green veggies	Coloured veggies	Starchy veggies	Other veggies	Beans and peas (immature seeds/sprouted)
Arugula Basil Beet greens Bitter melon leaves Broccoli Broccoli raab Chinese Cabbage (Pak-choi) Chrysanthemum garland Chard Chicory leaves Cilantro (Coriander) Collards Cress Dandelion greens Endive Escarole Greens Horseradish leaves Kale Lambsquarters Leaves of grapes, pumpkin, squash, sweet potato, swamp cabbage, taro, and thistle Lettuce (Boston, butterhead, green or red leaf, cos or romaine) Mustard cabbage Mustard greens Parsley Poke greens Spinach Turnip greens Watercress	Tomatoes (canned, cooked, raw, stewed) Tomatoes, dried Tomato juice Tomato paste Tomato puree Tomato sauce Calabaza (Spanish pumpkin) Carrots Carrot juice Red coloured bell, and non bell peppers Pimiento Pumpkin Squash (most winter varieties) Sweet potatoes	White potatoes White potato flour Breadfruit Burdock Cassava (Yuca blanca) Corn, sweet (raw) Dasheen Green bananas Hominy Jicama (Yam beans) Lima beans, immature Lotus root Parsnips Immature peas (e.g., immature cowpeas, blackeye peas, green peas, pigeon peas) Plantains Salsify Tannier Tapioca Taro Water chestnuts Yams	Alfalfa sprouts Artichoke Asparagus Avocado Bamboo shoots Beans (green, yellow, snap, string) Bean sprouts Beets Bitter melon (bitter gourd, balsam pear) Broccoflower Brussels sprouts Cabbage Cactus (Nopales) Capers Cauliflower Celeriac Celery Chayote (Christophine) Chinese cabbage (Pei-tsai) Chinese okra (Luffa) Chives Cucumber Eggplant Fennel bulb Flowers, edible Garlic Ginger root Horseradish pods Jute Kohlrabi Leeks Lettuce (varieties not in dark green category) Mushrooms Okra Olives Onions Palm hearts Peas, podded Peppers, bell and nonbell peppers (not red or orange in color) Pokeberry shoots Radicchio Radish Rutabaga Scallions Seaweed Snow peas Sprouted beans (e.g. mung, soybean) Squash (green, sequin, spaghetti, yellow, zucchini, most summer varieties) Tomatillos Tomatoes, green Turnips Winter melon (Wax gourd)	Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Legumes and legume products
Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Fats & Oils
Almond oil Canola oil Corn oil Cottonseed oil Flaxseed oil Olive oil Peanut oil Rapeseed oil Safflower oil Sesame oil Spreads Soybean oil Sunflower oil Vegetable oil Walnut oil Wheat germ oil Cocoa butter Coconut oil Palm oil Fully or partially hydrogenated oils

Nuts and seeds
Almonds Almond butter Almond paste Acorns Brazil nuts Cashew Cashew butter Chestnuts Chia seeds Flax seeds Ginkgo nuts Hazelnuts Hemp seeds Macadamia nuts Mixed nuts Peanuts Peanut butter Peanut flour Pecans Pine nuts Pistachios Pumpkin seeds Safflower seeds Sesame butter (tahini) Sesame seeds Sesame flour Sesame paste Squash seeds Sunflower seeds Walnuts

Whole grains	Refined grains
Amaranth Barley, whole Barley flour (from whole barley) Barley meal Brown rice Brown rice flour Buckwheat groats Bulgur Corn, whole grain Corn meal or flour (whole grain) Millett Oats Oat flour Oatmeal Popcorn Quinoa Rye, whole grain Rye flour (dark) Triticale Wheat Whole wheat flour Whole grain cracked wheat Wild rice	Barley, pearled Barley, pearled, flour Barley malt flour Bran (all grains) Corn flour or meal, degermed Corn grits Cream of wheat Couscous Farina Masa Oat flour, debranned Rice (milled, not whole grain ) Rice, milled, flour Rye flour (light and medium) Semolina Wheat flour and cracked wheat (not whole grain) Wheat germ

Dairy	Eggs
Whey Buttermilk Evaporated milk Filled milk Milk, dry Milk, evaporated Milk, fluid Goat milk, fluid Yoghurt Other milk products American cheese Blue cheese Brick cheese Brie cheese Camembert cheese Cheddar cheese Colby cheese Colby Jack cheese Cottage cheese Cream cheese, fat free Edam cheese Feta cheese Fontina cheese Goat cheese Gouda cheese Gruyere cheese Limburger cheese Mexican cheese blend Monterey cheese Mozzarella cheese Muenster cheese Parmesan cheese Pasteurized cheese Port de salut cheese Provolone cheese Ricotta cheese Romano cheese Roquefort cheese Swiss cheese Queso anejo Queso asadero Queso chihuahua Queso del pais, blanco Queso fresco Ghee Butter Lard Cream Mayonnaise	Eggs, whole (chicken, duck, goose, quail, and other birds) Egg white Egg yolk Egg substitute Egg, dried

Dairy

Eggs

Eggs, whole (chicken, duck, goose, quail, and other birds)
Egg white
Egg yolk
Egg substitute
Egg, dried

Meat	Cured meat	Organ meat
Armadillo Bacon (not cured) Bear Beaver Beef Bison Caribou Game meat (other) Goat Ground hog Ham (not cured) Lamb Moose Opossum Oxtail Pork Rabbit Raccoon Squirrel Veal Venison Wild pig	Beef sausage Beef luncheon meat Blood sausage Bockwurst Bologna Bratwurst Braunschweiger Capicola Cervelat Chicken sticks Chicken luncheon meat Chicken or turkey loaf Chorizo Cold cut deli meat Corned beef Chipped beef Dutch brand loaf Frankfurters Ham (cured, smoked, deli, deviled, loaf, luncheon meat, minced) Head cheese Honey loaf Hotdogs Italian sausage Jerky (all meat types) Kielbasa Knockwurst Liverwurst Meat spreads Meat sticks Mettwurst Mortadella Pastrami Pepperoni Pepper loaf Polish sausage Pork luncheon meat Pork sausage Potted meats Salami Sandwich loaf Souse Thuringer Turkey luncheon meat Turkey sausage Turkey, smoked Turkey sticks Veal loaf Vienna sausage	Column 3 Brain Chitterlings Giblets Gizzard Heart Kidney Liver Stomach Sweetbreads Thymus Tongue TripeValue

Meat

Cured meat

Organ meat

Armadillo
Bacon (not cured)
Bear
Beaver
Beef
Bison
Caribou
Game meat (other)
Goat
Ground hog
Ham (not cured)
Lamb
Moose
Opossum
Oxtail
Pork
Rabbit
Raccoon
Squirrel
Veal
Venison
Wild pig

Column 3 Brain
Chitterlings
Giblets
Gizzard
Heart
Kidney
Liver
Stomach
Sweetbreads
Thymus
Tongue
TripeValue

Poultry
Chicken Cornish game hen Dove Duck Goose Ostrich Pheasant Quail Turkey

Poultry

Chicken
Cornish game hen
Dove
Duck
Goose
Ostrich
Pheasant
Quail
Turkey

High n-3 fatty acids seafood	Low n-3 fatty acids seafood
Barracuda Caviar (Roe) Cisco Herring Mackerel Pompano Ray Salmon Sardine Sea bass Shad Shark Swordfish Trout Tuna (albacore & bluefin)	Abalone Carp Catfish Clams Cod Crab Crayfish Croaker Eel Flounder Frog legs Haddock Halibut Lobster Mullet Mussels Ocean perch Octopus Oyster Perch Pike Pollock Porgy Scallop Scup Shrimp Snail Snapper Sole Squid Sturgeon Tilapia Tuna (excludes albacore & bluefin) Turtle Whitefish Whiting

High n-3 fatty acids seafood

Low n-3 fatty acids seafood

Barracuda
Caviar (Roe)
Cisco
Herring
Mackerel
Pompano
Ray
Salmon
Sardine
Sea bass
Shad
Shark
Swordfish
Trout
Tuna (albacore & bluefin)

Citrus, Melons, and Berries	Other Fruits	Fruit Juice
Blackberries Blueberries Boysenberries Cantaloupe Casaba Cranberries Grapefruit Honeydew Huckleberries Juneberries Kiwi fruit Kumquats Lemons Limes Loganberries Mandarins Mulberries Oranges Raspberries Strawberries Tangelos Tangerines Watermelon Youngberries	ColApples Apricots Bananas Cherries Currants Dates Figs Grapes Guava Lychees Mangoes Nectarines Papayas Passion fruits Peaches Pears Persimmons Pineapple Plums (Ciruelas) Pomegranates Prunes Raisins Rhubarb Soursop (Guanabana) Starfruit (Carambola) Tamarind	Juice of citrus, melons, berries and other fruits.

Dark green veggies	Coloured veggies	Starchy veggies	Other veggies	Beans and peas (immature seeds/sprouted)
Arugula Basil Beet greens Bitter melon leaves Broccoli Broccoli raab Chinese Cabbage (Pak-choi) Chrysanthemum garland Chard Chicory leaves Cilantro (Coriander) Collards Cress Dandelion greens Endive Escarole Greens Horseradish leaves Kale Lambsquarters Leaves of grapes, pumpkin, squash, sweet potato, swamp cabbage, taro, and thistle Lettuce (Boston, butterhead, green or red leaf, cos or romaine) Mustard cabbage Mustard greens Parsley Poke greens Spinach Turnip greens Watercress	Tomatoes (canned, cooked, raw, stewed) Tomatoes, dried Tomato juice Tomato paste Tomato puree Tomato sauce Calabaza (Spanish pumpkin) Carrots Carrot juice Red coloured bell, and non bell peppers Pimiento Pumpkin Squash (most winter varieties) Sweet potatoes	White potatoes White potato flour Breadfruit Burdock Cassava (Yuca blanca) Corn, sweet (raw) Dasheen Green bananas Hominy Jicama (Yam beans) Lima beans, immature Lotus root Parsnips Immature peas (e.g., immature cowpeas, blackeye peas, green peas, pigeon peas) Plantains Salsify Tannier Tapioca Taro Water chestnuts Yams	Alfalfa sprouts Artichoke Asparagus Avocado Bamboo shoots Beans (green, yellow, snap, string) Bean sprouts Beets Bitter melon (bitter gourd, balsam pear) Broccoflower Brussels sprouts Cabbage Cactus (Nopales) Capers Cauliflower Celeriac Celery Chayote (Christophine) Chinese cabbage (Pei-tsai) Chinese okra (Luffa) Chives Cucumber Eggplant Fennel bulb Flowers, edible Garlic Ginger root Horseradish pods Jute Kohlrabi Leeks Lettuce (varieties not in dark green category) Mushrooms Okra Olives Onions Palm hearts Peas, podded Peppers, bell and nonbell peppers (not red or orange in color) Pokeberry shoots Radicchio Radish Rutabaga Scallions Seaweed Snow peas Sprouted beans (e.g. mung, soybean) Squash (green, sequin, spaghetti, yellow, zucchini, most summer varieties) Tomatillos Tomatoes, green Turnips Winter melon (Wax gourd)	Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Legumes and legume products
Black beans Blackeye peas Brown beans Bayo beans Calico beans Carob Chickpeas (Garbanzo beans) Cowpeas Fava beans Kidney beans Lentils Mature lima beans Mung beans Navy beans Pink beans Pinto beans Red Mexican beans Soybeans* (raw) Split peas White beans

Fats & Oils
Almond oil Canola oil Corn oil Cottonseed oil Flaxseed oil Olive oil Peanut oil Rapeseed oil Safflower oil Sesame oil Spreads Soybean oil Sunflower oil Vegetable oil Walnut oil Wheat germ oil Cocoa butter Coconut oil Palm oil Fully or partially hydrogenated oils

Nuts and seeds
Almonds Almond butter Almond paste Acorns Brazil nuts Cashew Cashew butter Chestnuts Chia seeds Flax seeds Ginkgo nuts Hazelnuts Hemp seeds Macadamia nuts Mixed nuts Peanuts Peanut butter Peanut flour Pecans Pine nuts Pistachios Pumpkin seeds Safflower seeds Sesame butter (tahini) Sesame seeds Sesame flour Sesame paste Squash seeds Sunflower seeds Walnuts

Whole grains	Refined grains
Amaranth Barley, whole Barley flour (from whole barley) Barley meal Brown rice Brown rice flour Buckwheat groats Bulgur Corn, whole grain Corn meal or flour (whole grain) Millett Oats Oat flour Oatmeal Popcorn Quinoa Rye, whole grain Rye flour (dark) Triticale Wheat Whole wheat flour Whole grain cracked wheat Wild rice	Barley, pearled Barley, pearled, flour Barley malt flour Bran (all grains) Corn flour or meal, degermed Corn grits Cream of wheat Couscous Farina Masa Oat flour, debranned Rice (milled, not whole grain ) Rice, milled, flour Rye flour (light and medium) Semolina Wheat flour and cracked wheat (not whole grain) Wheat germ

Dairy	Eggs
Whey Buttermilk Evaporated milk Filled milk Milk, dry Milk, evaporated Milk, fluid Goat milk, fluid Yoghurt Other milk products American cheese Blue cheese Brick cheese Brie cheese Camembert cheese Cheddar cheese Colby cheese Colby Jack cheese Cottage cheese Cream cheese, fat free Edam cheese Feta cheese Fontina cheese Goat cheese Gouda cheese Gruyere cheese Limburger cheese Mexican cheese blend Monterey cheese Mozzarella cheese Muenster cheese Parmesan cheese Pasteurized cheese Port de salut cheese Provolone cheese Ricotta cheese Romano cheese Roquefort cheese Swiss cheese Queso anejo Queso asadero Queso chihuahua Queso del pais, blanco Queso fresco Ghee Butter Lard Cream Mayonnaise	Eggs, whole (chicken, duck, goose, quail, and other birds) Egg white Egg yolk Egg substitute Egg, dried

Dairy

Eggs

Eggs, whole (chicken, duck, goose, quail, and other birds)
Egg white
Egg yolk
Egg substitute
Egg, dried

Meat	Cured meat	Organ meat
Armadillo Bacon (not cured) Bear Beaver Beef Bison Caribou Game meat (other) Goat Ground hog Ham (not cured) Lamb Moose Opossum Oxtail Pork Rabbit Raccoon Squirrel Veal Venison Wild pig	Beef sausage Beef luncheon meat Blood sausage Bockwurst Bologna Bratwurst Braunschweiger Capicola Cervelat Chicken sticks Chicken luncheon meat Chicken or turkey loaf Chorizo Cold cut deli meat Corned beef Chipped beef Dutch brand loaf Frankfurters Ham (cured, smoked, deli, deviled, loaf, luncheon meat, minced) Head cheese Honey loaf Hotdogs Italian sausage Jerky (all meat types) Kielbasa Knockwurst Liverwurst Meat spreads Meat sticks Mettwurst Mortadella Pastrami Pepperoni Pepper loaf Polish sausage Pork luncheon meat Pork sausage Potted meats Salami Sandwich loaf Souse Thuringer Turkey luncheon meat Turkey sausage Turkey, smoked Turkey sticks Veal loaf Vienna sausage	Column 3 Brain Chitterlings Giblets Gizzard Heart Kidney Liver Stomach Sweetbreads Thymus Tongue TripeValue

Meat

Cured meat

Organ meat

Armadillo
Bacon (not cured)
Bear
Beaver
Beef
Bison
Caribou
Game meat (other)
Goat
Ground hog
Ham (not cured)
Lamb
Moose
Opossum
Oxtail
Pork
Rabbit
Raccoon
Squirrel
Veal
Venison
Wild pig

Column 3 Brain
Chitterlings
Giblets
Gizzard
Heart
Kidney
Liver
Stomach
Sweetbreads
Thymus
Tongue
TripeValue

Poultry
Chicken Cornish game hen Dove Duck Goose Ostrich Pheasant Quail Turkey

Poultry

Chicken
Cornish game hen
Dove
Duck
Goose
Ostrich
Pheasant
Quail
Turkey

High n-3 fatty acids seafood	Low n-3 fatty acids seafood
Barracuda Caviar (Roe) Cisco Herring Mackerel Pompano Ray Salmon Sardine Sea bass Shad Shark Swordfish Trout Tuna (albacore & bluefin)	Abalone Carp Catfish Clams Cod Crab Crayfish Croaker Eel Flounder Frog legs Haddock Halibut Lobster Mullet Mussels Ocean perch Octopus Oyster Perch Pike Pollock Porgy Scallop Scup Shrimp Snail Snapper Sole Squid Sturgeon Tilapia Tuna (excludes albacore & bluefin) Turtle Whitefish Whiting

High n-3 fatty acids seafood

Low n-3 fatty acids seafood

Barracuda
Caviar (Roe)
Cisco
Herring
Mackerel
Pompano
Ray
Salmon
Sardine
Sea bass
Shad
Shark
Swordfish
Trout
Tuna (albacore & bluefin)

Introduction

Vegan Nutrition and Chronic Disease Risk

Type-2 diabetes

Cancer

Cardiovascular diseases

Vitamins

Minerals

Macro Nutrients

VITAMINS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Thiamine

Riboflavin

Niacin

Pantothenic acid

Pyridoxine

Biotin

Folate

Cobalamin

MINERALS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

Calcium

Iron

Magnesium

Zinc

Copper

Potassium

Selenium

Manganese

Phosphorous

Choline

Chromium

Molybdenum

Sodium

Fluoride

Iodine

MACRO NUTRIENTS ( i )

PLANT FOODS ( i )

ANIMAL FOODS ( i )

Protein

Fibre

Carbohydrates

Saturated Fats

Polyunsaturated Fats

Monounsaturated Fats

Trans Fats

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