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Iron, for one. Beans contain iron but so little of it that you’d have to consume 1.2kg to get your recommended daily intake. Similarly for a lot of other essent

Iron, for one. Beans contain iron but so little of it that you’d have to consume 1.2kg to get your recommended daily intake. Similarly for a lot of other essential minerals.

harimau777 3y ago
This suggests that kidney beans have a higher iron to calorie ratio than beef does. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1 https://www.dietaryguidelines.gov/resources/2020-2025-dietar...
- chongli 3y ago
  Iron is not protein. You can get protein from many sources but iron is very difficult to get from a vegan diet.
  - harimau777 3y ago
    The page that I linked is about iron, but when I wrote my message I accidentally said "protein". I corrected my post, thanks for the catch.
    - chongli 3y ago
      Vegetable sources of iron are called non-heme iron, in contrast to meat which is heme iron. Heme iron is readily absorbed and used by the body whereas non-heme iron is not [1]. Note that this applies to humans, not other animals. Cows are far better at absorbing these nutrients from plant sources than we are. [1] https://www.hsph.harvard.edu/nutritionsource/iron/ https://www.hsph.harvard.edu/nutritionsource/iron/
  - count 3y ago
    GP just posted a table showing there is more iron in non-meat sources than in meat sources. Iron is not an issue for any vegan I know. Spinach, beans, kale, etc are all super loaded with it.
    - chongli 3y ago
      See my other reply on the differences between heme and non-heme iron. You can’t just compare the mg figures listed on those tables. Many vegans and vegetarians test positive for iron deficiency [1]. [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/
      - somenameforme 3y ago
        FWIW the exact same thing is true of protein. Most people just think protein = protein, but it's not. Protein digestibility and amino acid balance vary radically, but tends to be very poor in non-meat sources. There's a table of scores for various foods here. [1] You can find the DIAAS score for most any food with a quick search. So for example, fava beans are called high protein. 200g of fava beans has 220 calories, 15g protein, and a digestibility of 0.55. 200g of chicken breast has 220 calories, 46g of protein, and a digestibility of 1.08. You're getting about 6x as much protein in the chicken breast there. If somebody wants to maintain a relatively high protein diet, they're simply not going to be able to do that on a vegan/vegetarian diet unless they just start downing endless protein powder shakes. [1] - https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino_Acid_Score https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino...
        camel-cdr 3y ago
        Eh, the difference isn't that big imo. Tofu e.g. has DIAAS of 0.97 and ~18g protein per 100g (checked the one in my fridge). If you really need a lot of protein, you can just cook stuff with tvp, that usually has dry 50% protein, but I've seen also seen 75%. You basically hydrate it with water, add a bunch of spices cook, and eat it with whatever else you'd like. I don't think there is a big difference for the average consumer, consider some processed stuff: Protein/100g from the products on the rewe online store: Vegan Nuggets: 9, 11, 3x13, 15, 17 Chicken Nuggets: 2x12, 13, 2x15, 16 Beef Burger: 17, 2x18 Vegan Burger: 10, 13, 2x14, 3x17 Salami: 3x21, 22, 23, 24, 25, 26 Vegan Salami: 2x8, 29, 32, 2x33 Reguarding DIAAS, soy and pea protein seem to be the most used and have 0.89 and 0.82 DIAAS respectively.
kemotep 3y ago
Iron is a nutrient, not a disease. The grandparent comment mentioned a disease that beef consumption cures that non-beef protein sources such as beans do not.

Iron, for one. Beans contain iron but so little of it that you’d have to consume 1.2kg to get your recommended daily intake. Similarly for a lot of other essential minerals.

harimau777 3y ago

This suggests that kidney beans have a higher iron to calorie ratio than beef does. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-1 https://www.dietaryguidelines.gov/resources/2020-2025-dietar...

chongli 3y ago
Iron is not protein. You can get protein from many sources but iron is very difficult to get from a vegan diet.
- harimau777 3y ago
  The page that I linked is about iron, but when I wrote my message I accidentally said "protein". I corrected my post, thanks for the catch.
  - chongli 3y ago
    Vegetable sources of iron are called non-heme iron, in contrast to meat which is heme iron. Heme iron is readily absorbed and used by the body whereas non-heme iron is not [1]. Note that this applies to humans, not other animals. Cows are far better at absorbing these nutrients from plant sources than we are. [1] https://www.hsph.harvard.edu/nutritionsource/iron/ https://www.hsph.harvard.edu/nutritionsource/iron/
- count 3y ago
  GP just posted a table showing there is more iron in non-meat sources than in meat sources. Iron is not an issue for any vegan I know. Spinach, beans, kale, etc are all super loaded with it.
  - chongli 3y ago
    See my other reply on the differences between heme and non-heme iron. You can’t just compare the mg figures listed on those tables. Many vegans and vegetarians test positive for iron deficiency [1]. [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/
    - somenameforme 3y ago
      FWIW the exact same thing is true of protein. Most people just think protein = protein, but it's not. Protein digestibility and amino acid balance vary radically, but tends to be very poor in non-meat sources. There's a table of scores for various foods here. [1] You can find the DIAAS score for most any food with a quick search. So for example, fava beans are called high protein. 200g of fava beans has 220 calories, 15g protein, and a digestibility of 0.55. 200g of chicken breast has 220 calories, 46g of protein, and a digestibility of 1.08. You're getting about 6x as much protein in the chicken breast there. If somebody wants to maintain a relatively high protein diet, they're simply not going to be able to do that on a vegan/vegetarian diet unless they just start downing endless protein powder shakes. [1] - https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino_Acid_Score https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino...
      - camel-cdr 3y ago
        Eh, the difference isn't that big imo. Tofu e.g. has DIAAS of 0.97 and ~18g protein per 100g (checked the one in my fridge). If you really need a lot of protein, you can just cook stuff with tvp, that usually has dry 50% protein, but I've seen also seen 75%. You basically hydrate it with water, add a bunch of spices cook, and eat it with whatever else you'd like. I don't think there is a big difference for the average consumer, consider some processed stuff: Protein/100g from the products on the rewe online store: Vegan Nuggets: 9, 11, 3x13, 15, 17 Chicken Nuggets: 2x12, 13, 2x15, 16 Beef Burger: 17, 2x18 Vegan Burger: 10, 13, 2x14, 3x17 Salami: 3x21, 22, 23, 24, 25, 26 Vegan Salami: 2x8, 29, 32, 2x33 Reguarding DIAAS, soy and pea protein seem to be the most used and have 0.89 and 0.82 DIAAS respectively.

kemotep 3y ago

Iron is a nutrient, not a disease. The grandparent comment mentioned a disease that beef consumption cures that non-beef protein sources such as beans do not.