Do we really have a choice: Meat versus Vegetable Diet

 Click for reading on this topic

Raising an important and often overlooked point. Nutritional recommendations, while well-intended, must consider the biochemical individuality, metabolic state, and financial limitations of each person. It's not just a matter of preference or ideology—it’s a matter of access, sustainability, and physiological response.

From a metabolic perspective, more dialogue is needed on the core energy pathways that govern our nutrient utilization:

Electron Transport Chain (ETC) – the primary site of ATP production and oxidative phosphorylation.

Glycolysis and Gluconeogenesis – glucose metabolism and the production of glucose from non-carbohydrate substrates, respectively.

Ketosis – the metabolic state of utilizing fat-derived ketones for energy.

Autophagy and Apoptosis – vital processes for cellular renewal and removal of damaged cells, both of which are influenced by diet, fasting, and protein intake.

Regarding dietary affordability, especially in a high-cost region like California, I completely understand the need to prioritize caloric and nutrient density. I personally follow a carnivore-based diet largely due to financial constraints, managing on under $300/month. Animal-based foods like eggs, beef liver, sardines, and butter provide dense nutrition per dollar, particularly in terms of bioavailable B12, iron, zinc, retinol (vitamin A), DHA, and essential amino acids.

In contrast, when I experimented with a vegetarian or vegan diet, the costs increased 3–4× to match the same nutrient profile (especially for iron, B12, lysine, and carnitine, which must often be supplemented or sourced carefully). Additionally, higher fiber intake in plant-based diets leads to catabolism and increased digestive turnover, requiring 1,200–1,500 extra calories to compensate for less efficient digestion and lower bioavailability.

For context, here’s a brief cost-benefit comparison of popular dietary frameworks:

Diet Cost Efficiency Nutrient Density Digestive Load Supplement Need

*Brackets didn't transfer well below

Carnivore High Very high (esp. animal nutrients) Low (easy digestion) Low to moderate (vit. C, magnesium)

Ketogenic Moderate to high High Moderate Moderate (electrolytes, fiber)

Paleo High Moderate to high Moderate Low to moderate

Vegan Low to high Highly variable High (fiber-heavy) High (B12, iron, lysine, DHA, etc.)

Vegetarian Moderate Moderate High (if grain/legume based) Moderate (iron, B12, DHA)

Standard American Diet (SAD) Low upfront, high long-term health cost Low Low Low (but often insufficient in quality nutrients)

In closing, nutritional guidance should be contextual, not dogmatic. It’s critical to consider not just what someone should eat, but what they can reasonably access and digest, given their metabolic needs and life circumstances.

To match the nutrient density of just 1/8 lb (2 oz or ~56 grams) of beef liver, you'd need a surprisingly large amount and variety of vegan or vegetarian foods. Beef liver is one of the most nutrient-dense whole foods available, especially rich in bioavailable vitamin A (retinol), B12, iron, copper, folate, and more.

📦 Key Nutrients in 1/8 lb (56g) Beef Liver:

Nutrient Amount (approx.)

Vitamin A (Retinol) ~7,500–9,000 mcg RAE

Vitamin B12 ~28–30 mcg

Folate (B9) ~130–160 mcg

Iron (heme) ~3.5–4.0 mg

Copper ~5–6 mg

Riboflavin (B2) ~1.5–2.0 mg

Protein ~12–14 grams

Choline ~220–250 mg

🥬 Plant-Based Equivalents Required (to match just 56g beef liver):

Nutrient Vegan Sources & Amounts Needed

Vitamin A (as Beta-Carotene) ~4 cups cooked carrots or 6 cups kale (requires conversion in liver, ~6:1 ratio)

Vitamin B12 ~12 cups fortified nutritional yeast or B12 supplements (B12 is not found naturally in plant foods)

Folate ~2.5 cups cooked spinach

Iron (non-heme) ~2.5 cups cooked lentils (non-heme has ~10–15% absorption vs heme iron in liver)

Copper ~1.5 cups cooked shiitake mushrooms or 1 cup sunflower seeds

Riboflavin (B2) ~10 large almonds or 1 cup mushrooms

Protein ~1.5 cups cooked quinoa or 2.5 cups lentils

Choline ~8 large boiled eggs (vegetarian) or 2 cups tofu + supplements (plants generally very low in choline)

🧾 Summary: Total Volume Needed (Approx.)

To match just 56g of beef liver:

🌿 Over 12–15 cups of combined plant foods

🧪 At least 2–3 supplements required (especially for B12 and choline)

🍽️ Multiple meals worth of food

💰 Cost: 2x–4x more (depending on region and food quality)

🧬 Lower bioavailability and higher digestive load (more bowel movements, gas, fiber)

💡 Bottom Line:

To match the nutrient density of a small serving of beef liver, a vegan or vegetarian would need:

A strategic food plan

Supplements

Greater total food volume

More time and cost investment

This highlights why liver is considered nature's multivitamin—and why many nutrient-deficient diets (especially budget-conscious plant-based ones) struggle without careful planning.

To analyze what 3 omega-3 rich eggs provide and then show how many vegetarian or vegan foods would be needed to match the full nutritional value—especially focusing on omega-3s (DHA/EPA), choline, protein, B12, vitamin D, A, selenium, and other key nutrients.

🥚 Nutritional Snapshot of 3 Omega-3 Enriched Eggs

Nutrient Amount (Approx.)

Calories ~210 kcal

Protein ~18–21 g

Choline ~420–450 mg

Vitamin B12 ~2.1 mcg

Vitamin A (Retinol) ~450–500 mcg RAE

Vitamin D ~3.6–6 mcg (144–240 IU)

Omega-3s (DHA/EPA) ~250–300 mg

Selenium ~60 mcg

Lutein + Zeaxanthin ~600 mcg

These nutrients are highly bioavailable and synergistic, especially important for brain health, methylation, hormones, and cognition.

🌱 Vegan / Vegetarian Substitutes Required (Per Nutrient)

Nutrient Vegan/Vegetarian Substitutes & Amount Needed

Omega-3s (DHA/EPA) 2–3 tsp algae oil OR 2 Tbsp flaxseed (ALA only, poor conversion)

Choline ~2 cups tofu OR 3 cups cooked quinoa (still not equal)

Protein ~1 cup cooked lentils OR 2.5 cups quinoa

Vitamin B12 ~6–8 Tbsp fortified nutritional yeast OR supplement

Vitamin A (Retinol) ~2 cups cooked carrots or kale (beta-carotene, poor conversion in some)

Vitamin D ~2 cups UV-exposed mushrooms OR supplement (D2 form only)

Selenium ~2 Brazil nuts OR ~2 cups cooked mushrooms

Lutein + Zeaxanthin ~2 cups spinach or 1 cup corn

🧾 Total Volume of Food (Approx.) to Match 3 Eggs

🌿 6–8 different foods required

🥗 6–10 cups of combined food volume

🧪 At least 2–3 supplements likely needed (B12, DHA, possibly D)

💰 Cost: Usually 2x–3x higher than eggs (especially algae oil and fortified foods)

💩 Digestive Load: Higher due to fiber, phytates, and antinutrients in plants

🧠 Why Eggs Are Hard to Replace

Eggs, especially omega-3 enriched or pasture-raised, are:

A complete protein

High in bioavailable nutrients (especially fat-soluble vitamins)

A rare natural source of choline + DHA together

Balanced for human use in methylation, detox, and neurological health

🧬 Final Thought:

To fully replace 3 enriched eggs on a vegan or vegetarian diet, you need:

Planning

Multiple food types

Regular supplementation

And you still may not achieve the same efficiency or absorption.

Let’s tackle sardines, one of the most nutrient-dense, cost-effective, and shelf-stable superfoods available.

🐟 Nutritional Snapshot: One 3.75 oz (106g) Can of Sardines in Water (with Bones)

Nutrient Approximate Amount

Calories 190–210 kcal

Protein ~22–24 g

Omega-3 (DHA + EPA) ~1,000–1,400 mg

Vitamin D ~250–300 IU (6–7 mcg)

Vitamin B12 ~7–9 mcg (300%+ RDA)

Calcium (from bones) ~300–350 mg

Selenium ~45–60 mcg

Iron ~2.5–3 mg

CoQ10 ~2–3 mg

Phosphorus ~300 mg

Sardines also contain iodine, zinc, vitamin E, and small but meaningful amounts of retinol (vitamin A). They're low in mercury, sustainably harvested, and highly bioavailable — making them almost irreplaceable in certain ways.

🌱 Vegetarian or Vegan Equivalents Required (Per Nutrient)

Nutrient Plant-Based Alternative Amount Required

Protein Lentils, Quinoa ~1.5 cups cooked

Omega-3 (EPA/DHA) Algae oil 1–2 tsp (for full DHA+EPA)

Calcium Fortified plant milk or tofu ~1–1.5 cups

Vitamin D UV-exposed mushrooms or D2 supplement ~2 cups mushrooms or 800 IU D2

Vitamin B12 Fortified foods or supplement ~6–8 Tbsp nutritional yeast

Selenium Brazil nuts 2 nuts

Iron (non-heme) Spinach, lentils ~2–3 cups cooked (lower absorption)

CoQ10 Not found in plants Supplement only

Phosphorus Pumpkin seeds, legumes ~1/2 cup seeds or 2 cups lentils

🧾 Total Replacements Needed for One Can of Sardines

9–11 different plant-based foods or supplements

8–12 cups of food (bulk) to match all micros and macros

3+ supplements (DHA, B12, CoQ10 usually unavoidable)

Significantly higher cost (Algae oil & CoQ10 especially)

Higher digestive burden, lower absorption rates, and time investment in meal planning

🧠 Why Sardines Are So Powerful

Bone-in: Provides rare, bioavailable calcium and phosphorus

Fat + Protein: Excellent omega-3 to protein ratio

Whole-body nutrition: Organs, skin, and bones = full spectrum

Shelf-stable: Perfect for budget and prep

Minimal toxicity: Low on food chain = low mercury risk

🔁 Summary Comparison

Metric Sardines (1 can) Plant-Based Equivalent

Cost $1.50–$2.00 $4.50–$10.00

Volume of Food 1 small can 8–12 cups combined

Supplement Need None Yes (B12, DHA, CoQ10)

Absorption Very High Moderate to Low

Simplicity 1 item 8+ items