Vegan Food with Nutrition Similar to Beef


image of beef

Similar to Beef

A common and nutrient dense meat, beef is an excellent source of protein and Vitamin B12. It is also a good source of iron, potassium, niacin and Vitamin B6. One pound of cooked ground beef contains about 1256 calories.

For vegan nutritional substitutes, the most comparable foods to beef include chickpeas, fried tofu and lentils.

We compared the key nutrients in beef (iron, potassium, niacin, Vitamin B6, protein and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Chickpeas, Fried Tofu, Lentils, Soy Flour, Peanut Flour, Soy Sauce, Peanuts, Barley, White Beans, Mung Bean, Walnut, Pistachio, Hazelnut, Pumpkin Seeds, Soy Milk, Oats
plants and vegetables: Edamame, Sprouted Peas, Lima Beans, Dijon Mustard
The details of the top vegan 20 foods most nutritionally similar to beef are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to beef. Chickpeas, fried tofu, lentils, soy flour and peanut flour are all high in iron, potassium, niacin, Vitamin B6, protein and or Vitamin B12.

Chickpeas

image of chickpeas

Similarity: 88%

Chickpeas are also high in protein, iron and potassium. Moreover, chickpeas contains more dietary fiber, Vitamin C, calcium and folate than beef.

For 100 grams of beef and chickpeas:


Beef
(3.5 ounces)
Chickpeas
(5/8 cup)
2.3
iron (MG)
2.9
275
potassium (MG)
291
4.5
niacin (MG)
0.53
0.34
Vitamin B6 (MG)
0.14
25
protein (G)
8.9
2.9
Vitamin B12 (UG)
0
View More
0.877 | 0.877 | 3.16 Complete Comparison:
Chickpeas vs. Beef


Fried Tofu

image of fried tofu

Similarity: 87%

Fried tofu is also high in protein and iron. Also, fried tofu contains more dietary fiber, calcium and thiamin than beef.

For 100 grams of beef and fried tofu:


Beef
(3.5 ounces)
Fried Tofu
(3.5 ounces)
2.3
iron (MG)
4.9
275
potassium (MG)
146
4.5
niacin (MG)
0.1
0.34
Vitamin B6 (MG)
0.1
25
protein (G)
19
2.9
Vitamin B12 (UG)
0
View More
0.874 | 0.874 | 4.39 Complete Comparison:
Fried Tofu vs. Beef


Lentils

image of lentils

Similarity: 87%

Lentils are also high in protein, iron and potassium. Moreover, lentils contains more dietary fiber, Vitamin C, thiamin and folate than beef.

For 100 grams of beef and lentils:


Beef
(3.5 ounces)
Lentils
(1/2 cup)
2.3
iron (MG)
3.3
275
potassium (MG)
369
4.5
niacin (MG)
1.1
0.34
Vitamin B6 (MG)
0.18
25
protein (G)
9
2.9
Vitamin B12 (UG)
0
View More
0.872 | 0.872 | 2.92 Complete Comparison:
Lentils vs. Beef


Soy Flour

image of soy flour

Similarity: 87%

More nutritionally dense than beef, soy flour is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, thiamin and riboflavin than beef.

For 100 grams of beef and soy flour:


Beef
(3.5 ounces)
Soy Flour
(1.25 cup)
2.3
iron (MG)
8.2
275
potassium (MG)
2090
4.5
niacin (MG)
3
0.34
Vitamin B6 (MG)
1.1
25
protein (G)
50
2.9
Vitamin B12 (UG)
0
View More
0.869 | 0.869 | 11.51 Complete Comparison:
Soy Flour vs. Beef


Peanut Flour

image of peanut flour

Similarity: 86%

More nutritionally dense than beef, peanut flour is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Moreover, peanut flour contains more dietary fiber, calcium, thiamin and riboflavin than beef.

For 100 grams of beef and peanut flour:


Beef
(3.5 ounces)
Peanut Flour
(1.75 cup)
2.3
iron (MG)
2.1
275
potassium (MG)
1290
4.5
niacin (MG)
27
0.34
Vitamin B6 (MG)
0.5
25
protein (G)
52
2.9
Vitamin B12 (UG)
0
View More
0.862 | 0.862 | 10.16 Complete Comparison:
Peanut Flour vs. Beef


Soy Sauce

image of soy sauce

Similarity: 86%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more dietary fiber than beef.

For 100 grams of beef and soy sauce:


Beef
(3.5 ounces)
Soy Sauce
(6 tbsps)
2.3
iron (MG)
1.5
275
potassium (MG)
435
4.5
niacin (MG)
2.2
0.34
Vitamin B6 (MG)
0.15
25
protein (G)
8.1
2.9
Vitamin B12 (UG)
0
View More
0.858 | 0.858 | 2.26 Complete Comparison:
Soy Sauce vs. Beef


Peanuts

image of peanuts

Similarity: 86%

Peanuts are high in many of the same nutrients as beef, including protein, saturated fat, potassium and niacin. Moreover, peanuts contains more dietary fiber, Vitamin E, calcium and thiamin than beef.

For 100 grams of beef and peanuts:


Beef
(3.5 ounces)
Peanuts
(5/8 cup)
2.3
iron (MG)
1.6
275
potassium (MG)
634
4.5
niacin (MG)
14
0.34
Vitamin B6 (MG)
0.47
25
protein (G)
24
2.9
Vitamin B12 (UG)
0
View More
0.856 | 0.856 | 7.45 Complete Comparison:
Peanuts vs. Beef


Barley

image of barley

Similarity: 85%

Barley is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Also, barley contains more dietary fiber and thiamin than beef.

For 100 grams of beef and barley:


Beef
(3.5 ounces)
Barley
(1/2 cup)
2.3
iron (MG)
2.5
275
potassium (MG)
280
4.5
niacin (MG)
4.6
0.34
Vitamin B6 (MG)
0.26
25
protein (G)
9.9
2.9
Vitamin B12 (UG)
0
View More
0.854 | 0.854 | 4.82 Complete Comparison:
Barley vs. Beef


White Beans

image of white beans

Similarity: 85%

White beans are also high in iron and potassium. Also, white beans contains more dietary fiber, calcium and folate than beef.

For 100 grams of beef and white beans:


Beef
(3.5 ounces)
White Beans
(3/8 cup)
2.3
iron (MG)
3
275
potassium (MG)
454
4.5
niacin (MG)
0.11
0.34
Vitamin B6 (MG)
0.08
25
protein (G)
7.3
2.9
Vitamin B12 (UG)
0
View More
0.846 | 0.846 | 2.14 Complete Comparison:
White Beans vs. Beef


Mung Bean

image of mung bean

Similarity: 85%

Mung bean is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and mung bean:


Beef
(3.5 ounces)
Mung Bean
(1/2 cup)
2.3
iron (MG)
6.7
275
potassium (MG)
1246
4.5
niacin (MG)
2.3
0.34
Vitamin B6 (MG)
0.38
25
protein (G)
24
2.9
Vitamin B12 (UG)
0
View More
0.845 | 0.845 | 7.63 Complete Comparison:
Mung Bean vs. Beef


Walnut

image of walnut

Similarity: 84%

Walnut is high in many of the same nutrients as beef, including protein, saturated fat, iron and potassium. Moreover, walnut contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and walnut:


Beef
(3.5 ounces)
Walnut
(7/8 cup)
2.3
iron (MG)
2.9
275
potassium (MG)
441
4.5
niacin (MG)
1.1
0.34
Vitamin B6 (MG)
0.54
25
protein (G)
15
2.9
Vitamin B12 (UG)
0
View More
0.841 | 0.841 | 6.28 Complete Comparison:
Walnut vs. Beef


Pistachio

image of pistachio

Similarity: 82%

Pistachio is high in many of the same nutrients as beef, including protein, saturated fat, iron and potassium. Moreover, pistachio contains more dietary fiber, Vitamin C, Vitamin E and calcium than beef.

For 100 grams of beef and pistachio:


Beef
(3.5 ounces)
Pistachio
(7/8 cup)
2.3
iron (MG)
4
275
potassium (MG)
1007
4.5
niacin (MG)
1.4
0.34
Vitamin B6 (MG)
1.1
25
protein (G)
21
2.9
Vitamin B12 (UG)
0
View More
0.824 | 0.824 | 7.29 Complete Comparison:
Pistachio vs. Beef


Hazelnut

image of hazelnut

Similarity: 82%

Hazelnut is high in many of the same nutrients as beef, including protein, iron, potassium and Vitamin B6. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than beef.

For 100 grams of beef and hazelnut:


Beef
(3.5 ounces)
Hazelnut
(3.5 ounces)
2.3
iron (MG)
4.4
275
potassium (MG)
755
4.5
niacin (MG)
2.1
0.34
Vitamin B6 (MG)
0.62
25
protein (G)
15
2.9
Vitamin B12 (UG)
0
View More
0.82 | 0.82 | 7.63 Complete Comparison:
Hazelnut vs. Beef


Pumpkin Seeds

image of pumpkin seeds

Similarity: 82%

Pumpkin seeds are also high in protein, iron and potassium. Also, pumpkin seeds contains more dietary fiber, Vitamin A and calcium than beef.

For 100 grams of beef and pumpkin seeds:


Beef
(3.5 ounces)
Pumpkin Seeds
(1.5 cup)
2.3
iron (MG)
3.3
275
potassium (MG)
919
4.5
niacin (MG)
0.29
0.34
Vitamin B6 (MG)
0.04
25
protein (G)
19
2.9
Vitamin B12 (UG)
0
View More
0.815 | 0.815 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Beef


Soy Milk

image of soy milk

Similarity: 81%

Soy milk is also high in Vitamin B12 and contains some of the same nutrients. Also, soy milk contains more dietary fiber, Vitamin A and calcium than beef.

For 100 grams of beef and soy milk:


Beef
(3.5 ounces)
Soy Milk
(3/8 cup)
2.3
iron (MG)
0.42
275
potassium (MG)
122
4.5
niacin (MG)
0.43
0.34
Vitamin B6 (MG)
0.03
25
protein (G)
2.6
2.9
Vitamin B12 (UG)
0.85
View More
0.813 | 0.813 | 1.25 Complete Comparison:
Soy Milk vs. Beef


Oats

image of oats

Similarity: 80%

Oats are also high in protein, iron and potassium. Moreover, oats contains more dietary fiber, calcium, thiamin, pantothenic acid and folate than beef.

For 100 grams of beef and oats:


Beef
(3.5 ounces)
Oats
(5/8 cup)
2.3
iron (MG)
4.7
275
potassium (MG)
429
4.5
niacin (MG)
0.96
0.34
Vitamin B6 (MG)
0.12
25
protein (G)
17
2.9
Vitamin B12 (UG)
0
View More
0.803 | 0.803 | 6.04 Complete Comparison:
Oats vs. Beef


plants and vegetables

Several plants and vegetables offer similar nutrients to beef including edamame, sprouted peas, lima beans and dijon mustard.

Edamame

image of edamame

Similarity: 86%

Edamame is also high in protein, iron and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and thiamin than beef.

For 100 grams of beef and edamame:


Beef
(3.5 ounces)
Edamame
(5/8 cup)
2.3
iron (MG)
2.3
275
potassium (MG)
436
4.5
niacin (MG)
0.92
0.34
Vitamin B6 (MG)
0.1
25
protein (G)
12
2.9
Vitamin B12 (UG)
0
View More
0.857 | 0.857 | 3.97 Complete Comparison:
Edamame vs. Beef


Sprouted Peas

image of sprouted peas

Similarity: 84%

Sprouted peas are also high in protein, iron and potassium. Also, sprouted peas contains more Vitamin C, thiamin and folate than beef.

For 100 grams of beef and sprouted peas:


Beef
(3.5 ounces)
Sprouted Peas
(7/8 cup)
2.3
iron (MG)
2.3
275
potassium (MG)
381
4.5
niacin (MG)
3.1
0.34
Vitamin B6 (MG)
0.27
25
protein (G)
8.8
2.9
Vitamin B12 (UG)
0
View More
0.844 | 0.844 | 2.96 Complete Comparison:
Sprouted Peas vs. Beef


Lima Beans

image of lima beans

Similarity: 82%

Lima beans are also high in iron and potassium. Also, lima beans contains more dietary fiber, Vitamin C and thiamin than beef.

For 100 grams of beef and lima beans:


Beef
(3.5 ounces)
Lima Beans
(5/8 cup)
2.3
iron (MG)
3.1
275
potassium (MG)
467
4.5
niacin (MG)
1.5
0.34
Vitamin B6 (MG)
0.2
25
protein (G)
6.8
2.9
Vitamin B12 (UG)
0
View More
0.817 | 0.817 | 3.18 Complete Comparison:
Lima Beans vs. Beef


Dijon Mustard

image of dijon mustard

Similarity: 81%

More nutritionally dense than beef, dijon mustard is high in many of the same nutrients as beef, including protein, iron, potassium and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than beef.

For 100 grams of beef and dijon mustard:


Beef
(3.5 ounces)
Dijon Mustard
(50 tsps)
2.3
iron (MG)
9.2
275
potassium (MG)
738
4.5
niacin (MG)
4.7
0.34
Vitamin B6 (MG)
0.4
25
protein (G)
26
2.9
Vitamin B12 (UG)
0
View More
0.806 | 0.806 | 10.48 Complete Comparison:
Dijon Mustard vs. Beef



Other Nutritional Substitutes

Food item missing