Vegetarian vs Vegan: What's the Difference?

Thinking of cutting back on meat, or already have? Here is how vegetarian and vegan diets differ, and what each one asks of you.

If you are thinking about eating less meat, you will soon come across two labels: vegetarian and vegan. They sound similar, and people often use them as if they mean the same thing. They do not, and the gap between them affects which nutrients you need to plan for.

So what is the difference between vegetarian and vegan? In short, vegetarians skip meat, poultry, and fish, while vegans skip all foods that come from animals, including eggs and dairy.[1][2] This guide explains the types of vegetarian diets, how vegan eating differs, what to plan for in each, and how to eat either way in Singapore.

The Short Answer

	Meat, poultry, fish	Eggs	Dairy
Lacto-ovo vegetarian	No	Yes	Yes
Lacto-vegetarian	No	No	Yes
Ovo-vegetarian	No	Yes	No
Vegan	No	No	No

Sources: HealthHub and HealthXchange.[1][3] Vegans also avoid honey and gelatin, according to HealthHub.[1]

What Is a Vegetarian Diet?

Eggs beside a glass of milk, foods many vegetarians eat but vegans avoid — Photo: Ivan S / Pexels

“Vegetarian” is a broad label. HealthHub notes that people practise vegetarianism in different ways, so there is no single vegetarian pattern.[4] The Academy of Nutrition and Dietetics, a US professional body, defines vegetarian dietary patterns as diets that exclude meat, poultry, and seafood.[2] The most common types are:[1][3]

Lacto-ovo vegetarian: eats plant foods, eggs, and dairy.
Lacto-vegetarian: eats plant foods and dairy, but no eggs.
Ovo-vegetarian: eats plant foods and eggs, but no dairy.

Some people also follow looser patterns. A pescatarian eats fish, eggs, and dairy but no other meat. A semi-vegetarian eats meat occasionally, about once or twice a week.[1][3] The sources do not agree on whether these count as vegetarian. HealthHub and HealthXchange list them among the vegetarian types, but the Academy’s definition excludes seafood.[1][2][3] This guide is about diets without meat and fish.

What Is a Vegan Diet?

A vegan diet excludes all foods of animal origin.[2] That means no meat, poultry, fish, eggs, or dairy. HealthHub adds that vegans also avoid honey and gelatin.[1] Gelatin is a protein made from animal parts.

You may also hear the term “plant-based”. The Academy uses it for diets where foods of animal origin are mostly or completely left out.[2] A plant-based diet is therefore not always vegan. Someone could eat mostly plants but still have the odd egg or piece of fish.

How the Nutrition Differs

Eggs and dairy supply several nutrients, so leaving them out makes more to plan. HealthHub lists protein, iron, zinc, calcium, vitamin B12, and omega-3 fats as nutrients a vegetarian diet can fall short on if it is not well planned.[1] Most of the research does not compare vegans and other vegetarians head to head. Where it does, vegans tend to have more gaps:[2]

Nutrient	Vegetarians who eat eggs or dairy	Vegans
Vitamin B12	Milk, dairy, and eggs may meet needs, but supplements are the easiest and most reliable option.	Lowest B12 levels and the highest rates of deficiency of any group studied.
Calcium	Intake is close to recommended levels.	Intake is significantly lower.
Vitamin D	Not compared directly in the paper.	Vegan patterns go with lower vitamin D levels than diets that include animal foods.
Iodine	Less often low.	Mild or moderate deficiency was found more often than in vegetarians or meat eaters.

Source: Academy of Nutrition and Dietetics, 2025.[2] Iodine is a mineral the body needs for the thyroid gland. It is not on HealthHub’s list of six, but the Academy names it as a concern for vegans.[2]

Some gaps are shared by both groups:

Omega-3 fats: the plant form, ALA, is usually eaten in enough amounts. The longer forms, EPA and DHA, which come mainly from fish, are low or absent in diets with no fish and no supplement.[2]
Iron: plant iron is absorbed less well than iron from animal foods. The Academy paper reports a high rate of iron deficiency in vegetarian women who have not yet reached menopause, though it rates the certainty of this evidence as very low.[2]
Zinc: beans and grains contain phytates, which reduce how much zinc the body absorbs. The US National Institutes of Health says vegetarians and vegans might benefit from a supplement, so ask a doctor first.[6]
Protein: this is not the main worry for either group. MedlinePlus says you do not need animal products to get all the protein you need, and that the balance over a whole day matters more than any single meal.[5]

For what each nutrient does and what happens when you fall short, see Is a Vegetarian Diet Healthy?

Is One Healthier Than the Other?

Research does not give a clear answer. The Academy paper found moderate-quality evidence that vegetarian and vegan eating patterns, taken together, go with a lower chance of developing heart disease.[2] It does not state a direct difference in disease outcomes between vegans and other vegetarians.[2] Most of this evidence is observational, so it shows a link and does not prove that the diet caused it.[2]

The paper does flag some concerns that are specific to vegan diets: a higher risk of fractures and lower bone density.[2]

In short, neither diet is automatically healthier. How well it is planned matters more than the label.

What to Plan, Depending on Your Diet

The checklist below pulls together the points from the sources above. It is a starting point, not a personal plan. A dietitian can tailor it to you.

If you eat both eggs and dairy (lacto-ovo):

Iron and zinc still need attention. Pair plant iron with vitamin C-rich foods, and eat wholegrains, nuts, and pulses for zinc.[6][7]
Omega-3: plant sources of ALA include flaxseed, chia seeds, walnuts, and soy foods.[1]
Vitamin B12: dairy and eggs may meet your needs, but a supplement is the easiest and most reliable option.[2]

If you eat dairy but no eggs, or eggs but no dairy:

Without dairy, get calcium from the plant sources listed for vegans: calcium-set tofu, dark leafy greens, and calcium-fortified soy milk.[1][7]
Without eggs, you lose a source of vitamin B12 and vitamin D. HealthHub lists egg yolks as a vitamin D source.[1]
Check that you are getting enough vitamin B12 from dairy or eggs, and ask your doctor or dietitian about a supplement.[2]

If you are vegan:

Vitamin B12: HealthHub advises a daily B12 supplement or B12-fortified foods two to three times a day.[1] Ask your doctor or pharmacist which supplement and amount suits you.
Calcium and vitamin D: choose calcium-set tofu, dark leafy greens, and fortified plant milks, and check labels to see that they are fortified. The NIH says soy, almond, and oat milks are often fortified with vitamin D.[7][11] UV-exposed mushrooms contain more vitamin D than others.[11]
Iron and zinc: pair iron with vitamin C-rich foods. Wholegrains, nuts, and pulses supply zinc.[6][7] Coffee and tea can reduce iron absorption, so HealthXchange advises keeping them 1 to 2 hours away from meals.[7]
Omega-3: algal oil, which comes from algae, is a vegetarian source of EPA and DHA.[13]
Iodine: we found no Singapore source on vegan iodine foods, so ask a dietitian.
See a dietitian. HealthHub says anyone on a vegan diet, or thinking about one, should.[1]

Who Needs Extra Care?

HealthHub says vegans, children, teenagers, athletes, and pregnant and breastfeeding mothers need careful planning.[1] The Academy paper covers only adults aged 18 and over who are not pregnant or breastfeeding, so its findings may not apply to everyone else.[2]

For pregnancy and breastfeeding, a KK Women’s and Children’s Hospital dietitian writes that the guidelines are the same as for non-vegetarians. Pregnant women need extra calories, iron, calcium, folate, zinc, protein, and DHA. Vegetarian and vegan mothers should pay special attention to calcium, vitamin D, iron, and vitamin B12.[7] Talk to your doctor or dietitian before you change your diet during pregnancy.

Which Diet Is Right for You, and How to Switch

No source tells everyone to choose one diet over the other. What the sources do suggest is to decide on the type you want, and to make the change gradually:

Decide which type you want to be, and learn about healthy substitutes.[7]
Cut out foods one step at a time. A KK Women’s and Children’s Hospital dietitian suggests dropping red meat first, then white meat, then fish, and replacing them with beans, pulses, nuts, and seeds.[7]
Start with one meat-free day a week, such as “Meatless Monday”, and increase gradually. A sudden jump in fibre can cause bloating, gas, and stomach cramps.[3]
Avoid fad diets that cut out whole food groups.[1]
If you are going vegan, see a dietitian first.[1]

Eating Out and Reading Labels in Singapore

Eating out is where many Singapore diets drift. HealthHub warns that vegetarian food often has a lot of fat and deep-fried items, and that white rice or noodles with a few vegetables is a common trap.[4] A KK Women’s and Children’s Hospital dietitian also notes that vegetarians often rely too heavily on vegetables, fruit, refined carbohydrates, and fried dishes.[7]

At a restaurant or food court, HealthHub suggests:[8]

Choose dishes that are steamed, grilled, roasted, or pan-fried, not crispy or deep-fried.
Ask for less oil, salt, and sodium-containing seasonings.
Be wary of dishes described as “in cream sauce”, “lemak”, or “in syrup”, and ask for sauces on the side.
Order one or two vegetable dishes with your staple and protein, and limit deep-fried or oily dishes to one or two per meal.

At a hawker centre, HealthHub suggests:[9]

Limit deep-fried food to no more than twice a week, and eat only a small portion.
Ask for less rice if you are not very hungry, and choose soupy noodles over fried noodles or noodles with thick sauces.
Look for the Healthier Choice logo.
Build meals with vegetables and protein such as tofu, beans, or lentils.

On food labels, the Singapore Food Agency says every prepacked food must carry a full ingredient list, including additives and allergenic ingredients. Ingredients are listed from the most to the least by weight. Milk and milk products, and eggs and egg products, must be declared.[10] If you avoid eggs or dairy, read the ingredient list for them. The SFA page does not mention vegetarian or vegan claims, so check the ingredients and do not rely on a single word on the front of the pack.

Signs You May Be Falling Short

If you eat few or no animal foods, see a doctor if you notice:

Tiredness, weakness, low energy, and trouble concentrating, which can be signs of iron deficiency anaemia.[14]
Numbness or tingling in the hands and feet, balance problems, or memory problems, which can be signs of low vitamin B12.[12]

The body stores a lot of B12, so symptoms can take years to appear.[12] Many of these symptoms have other causes, so a doctor should check them. Do not start supplements on your own.

The Bottom Line

Vegetarians skip meat, poultry, and fish. Vegans also skip eggs, dairy, honey, and gelatin. The fewer animal foods you eat, the more you need to plan, and vegans have the most to cover: vitamin B12, calcium, vitamin D, and iodine in particular. Neither diet is automatically healthier. Make the change step by step, watch the oil, white rice, and salt when you eat out, and read the ingredient list. If you are thinking about going vegan, or you already are, a dietitian can help you plan.

Vegetarian vs Vegan: What’s the Difference?