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Last Updated:
Jan. 12, 2021
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VEG(ETARI)AN - NUTRITION LEVELS COMPARISON CHART
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When you see * next to “Yes,” it indicates foods that are compliant but should be eatenin moderation, as there are potentially
negative effects from overconsumption. ** means foods are technically allowed on a given level, but not recommended.
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PROTEINVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Beans (white, black, pinto, navy, kidney, black-eyed peas, and others)
– Recommended soaked		Calcium
Iron
Zinc
Omega-3
Lysine		YesYesYes
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Lentils
– Recommended soaked		When soaked:
 Calcium
Iron
Zinc
Lysine		YesYesYes
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Chickpeas
– Recommended soaked		When soaked:
Calcium
Iron
Zinc		YesYesYes
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Algae, ChlorellaYesYesYes
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Fortified nutritional yeast, VegemiteVitamin B12YesYesYes
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EggsYesYesYes
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TempehVitamin K2
Zinc
Lysine		YesYesYes
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EdamameNoYesYes
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Soybeans
– Recommended soaked		IronNoYesYes
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TofuCalcium
If made with
calcium sulfate, zinc.		NoYesYes
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Seitan (wheat gluten)LysineNoNoYes
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Vegan “Meats” made with wheat or soy productsNoNoNo
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Processed soy products - soy lecithin, textured vegetable protein (TVP), soy protein isolateNoNoNo
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GRAINSVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Amaranth
– Recommended soaked		LysineYesYesYes
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Buckwheat
– Recommended soaked		YesYesYes
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Rice, brown
– Recommended soaked		ZincYesYesYes
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Quinoa
– Recommended soaked		Iron
Lysine		YesYesYes
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Barley (whole grain), Bulgur wheat, Farro, Freekeh
– Recommended soaked		ZincYes
When soaked.		YesYes
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Kamut
– Recommended soaked		Yes
When soaked.		YesYes
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Millet, Spelt
– Recommended soaked		Yes
When soaked.		YesYes
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Wheat berries
– Recommended soaked		Yes
When soaked.		YesYes
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Rice, whiteNoYesYes
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Corn tortillasCalciumNoYesYes
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Oats/OatmealIron
Zinc		NoYesYes
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Pasta/noodles (kelp or yam starch)NoYesYes
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Flours of beans (e.g. chickpea flour, lentil flour)NoYesYes
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Pasta/noodles (of wheat, rice, or other grains)
Barley (pearled)
Bread, bagel, muffin
Cereals (except oatmeal)
Cornmeal, Couscous
Flour tortillas
Flours of any grain
Potato starch		NoNoNo
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VEGETABLES & LEGUMES VEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Artichokes, Asparagus, Beets, Carrots, Sunchokes, Yellow squash, Zucchini, Corn, Eggplant, Green beans, Jackfruit, Mushrooms, Parsnips, Peas,
Rutabagas, Turnips		YesYesYes
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Beans and Legumes
– See protein section for details		LysineYesYesYes
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Bell peppers, Brussels sprouts, Cabbage, Cauliflower, TomatoesVitamin CYesYesYes
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Bok choy, Chinese cabbage, Collard greens, Kale, Mustard greens, Turnip greensCalciumYesYesYes
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BroccoliCalcium
Vitamin C		YesYesYes
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Kimchi, SauerkrautVitamin K2YesYesYes
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Leafy greens, Winter squash, Beet greens, Chard, SpinachIronYesYesYes
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SeaweedOmega-3
Iodine		YesYesYes
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Sweet potatoesCalciumYes*Yes*Yes*
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YamsYes*Yes*Yes*
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Most other vegetables
– See below for “no” items		YesYesYes
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White potatoesNoYes*Yes*
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Soy beansNoYesYes
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Taro, YucaNoNoNo
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FRUITVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Apricots, Apples, Bananas, Berries, Cherries, Grapes, Pears, Peaches, Pomegranates,
Tangerines, Watermelon		YesYesYes
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Figs, OrangesCalciumYesYesYes
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Kiwi, Mango, Melons, Papaya, Pineapple, Strawberries, GrapefruitVitamin CYesYesYes
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All other fruitYesYesYes
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Dried fruitYes*Yes*Yes*
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Lemon and lime juiceVitamin CYesYesYes
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Dried fruit with added sugarNoNoNo
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NUTS & SEEDSVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Almonds
– Recommended soaked		Calcium
Zinc		Yes*Yes*Yes*
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Brazil nuts, Hazelnuts, Macadamia nuts, Pecans, Pine nuts
– Recommended soaked		Yes*Yes*Yes*
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Pistachios
– Recommended soaked		LysineYes*Yes*Yes*
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Cashews
– Recommended soaked		ZincYes*Yes*Yes*
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Walnuts
– Recommended soaked		Omega-3Yes*Yes*Yes*
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All other nuts (except peanuts)
– Recommended soaked		Yes*Yes*Yes*
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All other nuts butters (except peanut butter)Yes*Yes*Yes*
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Peanuts, Peanut butterNoYes*Yes*
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Chia seedsOmega-3
Zinc		YesYesYes
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Flax seeds, Hemp seedsOmega-3YesYesYes
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Pumpkin seedsLysine
Zinc		YesYesYes
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Sunflower seedsZincYesYesYes
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Sesame seedsCalcium
Zinc		YesYesYes
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FATS & OILSVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Olive oil, Grass-fed Butter, Ghee, Avocado oil, Coconut oilYesYesYes
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Avocado, Coconuts, OlivesYesYesYes
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Flaxsseed oil, nut oilsYesYesYes
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Industrial oils
(canola, soybean, corn, cottonseed, sunflower, peanut, sesame, rice bran, grape seed, peanut)		NoNoNo
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Hydrogenated oilsNoNoNo
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ALCOHOL & BEVERAGESVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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Water, Coffee, Tea, Vegetable juiceYesYesYes
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Coconut waterYes*Yes*Yes*
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Beet juice, Carrot juiceYes*Yes*Yes*
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KombuchaYes*Yes*Yes*
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Wine and spiritsNo1 per week1 per day
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Fruit juiceNoNoYes
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BeerNoNoNo
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Soda (diet or regular)NoNoNo
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DAIRY & DAIRY ALTERNATIVESVEGAN SOURCE OFPERFORMANCELIFESTYLEKICKSTART
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ButterYesYesYes
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Almond milk
– Recommended fortified		 Calcium
If fortified:
Vitamin B12		YesYesYes
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Other nut milks
– Recommended fortified		 Calcium
If fortified:
Vitamin B12		YesYesYes
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Hemp milk Calcium
If fortified:
Vitamin B12		YesYesYes
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Coconut milkYesYesYes
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Vegan cheese, homemade from cashews/nutsYesYesYes