Fish Chicken Pork Lamb or Beef? ...or plant based protein ?

 Claude 12.6.25

Nutritional Comparison: Basmati, Jasmine Rice & Quinoa

Values per 100g of Cooked Food (mg)

Nutrient
White Basmati Rice
White Jasmine Rice
Quinoa
Ranking (Highest to Lowest)
Protein
2,700 mg
2,500 mg
4,400 mg
1. Quinoa (4,400mg) > 
2. Basmati (2,700mg) > 
3. Jasmine (2,500mg)
Carbs
28,000 mg
28,500 mg
22,000 mg
1. Jasmine (28,500mg) > 
2. Basmati (28,000mg) > 
3. Quinoa (22,000mg)
Dietary Fiber
400 mg
400 mg
2,800 mg
1. Quinoa (2,800mg) > 
2. Basmati (400mg) = 
3. Jasmine (400mg)
Total Sugars
100 mg
100 mg
900 mg or200
1. Quinoa (900mg) > 
2. Basmati (100mg) = 
3. Jasmine (100mg)

Can human male body create its own collagen tissue even on pure vegan diet ?

Yes, the human male body can absolutely create its own collagen tissue on a pure vegan diet. Collagen synthesis is a natural biological process that doesn't require consuming collagen directly from animal sources.

Here's how the body makes collagen and what's needed from a vegan diet:

Collagen Synthesis Process

The body manufactures collagen from scratch using these key components:

• Amino acids: Primarily glycine, proline, and hydroxyproline
• Vitamin C: Essential cofactor for collagen formation
• Other nutrients: Copper, zinc, and iron as cofactors

Vegan Sources for Collagen Production

Amino Acids for Collagen:

• Glycine: Found in soy products, legumes, nuts, seeds, and can be synthesized by the body
• Proline: Abundant in wheat germ, soy protein, legumes, and nuts
• Lysine: High in legumes, quinoa, and soy (as shown in your previous amino acid comparison)

Essential Cofactors:

• Vitamin C: Abundant in citrus fruits, berries, bell peppers, broccoli, and leafy greens
• Copper: Found in nuts, seeds, legumes, and whole grains
• Zinc: Present in legumes, nuts, seeds, and whole grains
• Iron: Available in legumes, leafy greens, and fortified foods

Key Considerations

The body's collagen production naturally declines with age regardless of diet. However, a well-planned vegan diet can provide all necessary building blocks for optimal collagen synthesis. The advantage is that plant-based diets are typically rich in vitamin C and antioxidants that support collagen formation and protect existing collagen from damage.

Some vegans choose to supplement with specific amino acids like glycine or take plant-based collagen boosters, but these aren't strictly necessary if the diet is well-balanced and includes adequate protein variety from the sources you've been examining (legumes, soy, quinoa, etc.).

The human body is remarkably efficient at producing its own collagen when provided with the right raw materials, regardless of whether those materials come from plant or animal sources.

Essential Amino Acids Profile: Sardines vs Plant Proteins

9 Essential Amino Acids per 100g of Food (mg)

Amino Acid
Sardines
Soya Beans
Quinoa
Buckwheat
Black Beans
Chickpeas
Lentils
Mung Beans
Adzuki
Fava Beans
Histidine
850
1,097
407
250
347
329
323
295
312
338
Isoleucine
1,300
1,971
504
454
445
503
532
429
453
495
Leucine
2,100
3,309
840
677
835
861
874
827
849
891
Lysine
2,400
2,706
766
672
695
846
823
718
741
785
Methionine
780
547
309
172
149
149
105
149
131
104
Phenylalanine
1,100
2,122
593
448
608
645
615
588
597
531
Threonine
1,200
1,766
421
506
439
472
432
390
408
445
Tryptophan
310
591
167
192
127
115
114
129
135
142
Valine
1,400
2,029
594
678
564
558
616
558
572
589

Total Essential Amino Acids Summary

Food Source
Total EAAs (mg)
Protein Content (g)
EAAs as % of Protein
Sardines
11,440
24.6
46.5%
Soya Beans
16,138
36.5
44.2%
Quinoa
4,601
14.1
32.6%
Buckwheat
4,049
13.3
30.4%
Black Beans
4,209
21.6
19.5%
Chickpeas
4,478
19.3
23.2%
Lentils
4,434
24.6
18.0%
Mung Beans
4,083
23.9
17.1%
Adzuki
4,198
19.9
21.1%
Fava Beans
4,320
26.1
16.5%

Key Observations

Complete vs Incomplete Proteins:

• Complete Proteins: Sardines, Soya Beans, Quinoa (all 9 essential amino acids in adequate proportions)
• Incomplete Proteins: All other legumes (limiting amino acids: methionine and tryptophan)

Highest Concentrations by Amino Acid:

• Histidine: Soya Beans (1,097mg) >> Sardines (850mg)
• Isoleucine: Soya Beans (1,971mg) >> Sardines (1,300mg)
• Leucine: Soya Beans (3,309mg) >> Sardines (2,100mg)
• Lysine: Sardines (2,400mg) > Soya Beans (2,706mg)
• Methionine: Sardines (780mg) >> Soya Beans (547mg) - Critical limiting amino acid in plants
• Phenylalanine: Soya Beans (2,122mg) >> Sardines (1,100mg)
• Threonine: Soya Beans (1,766mg) > Sardines (1,200mg)
• Tryptophan: Soya Beans (591mg) > Sardines (310mg)
• Valine: Soya Beans (2,029mg) > Sardines (1,400mg)

Plant Protein Rankings by Total EAAs:

1. Soya Beans - 16,138mg (exceptional plant protein)
2. Quinoa - 4,601mg
3. Chickpeas - 4,478mg
4. Lentils - 4,434mg
5. Fava Beans - 4,320mg
6. Black Beans - 4,209mg
7. Adzuki - 4,198mg
8. Mung Beans - 4,083mg
9. Buckwheat - 4,049mg

Limiting Amino Acids in Plant Sources:

• Methionine: Severely limiting in all legumes (104-149mg vs 780mg in sardines)
• Tryptophan: Moderately limiting in most legumes (114-167mg vs 310mg in sardines)
• Lysine: Generally adequate in legumes, but lower than animal sources

Nutritional Strategies for Plant-Based Diets:

• Combine legumes with grains: Lentils and beans are higher in lysine, you can obtain all nine essential amino acids by eating them with grains
• Include complete plant proteins: Soya beans and quinoa provide all essential amino acids
• Diversify protein sources: Rotate between different legumes and grains throughout the day

Special Considerations:

• Soya Beans: Outstanding plant protein source, surpassing sardines in 7 out of 9 amino acids
• Quinoa: Considered a complete protein source, which means that it provides all nine essential amino acids
• Buckwheat: Complete protein with good amino acid balance
• Legumes: The limiting amino acids for the samples were sulfur amino acids and try[ptophan]

Bioavailability Notes:

• Animal proteins (sardines) generally have higher bioavailability (90-95%)
• Plant proteins have lower bioavailability (70-85%) but can be enhanced through:
  • Proper cooking and processing
  • Combining complementary proteins
  • Adequate total protein intake

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Note: Values are based on cooked/prepared foods. Dry legume values would be approximately 3x higher but are not directly comparable. Data compiled from USDA nutritional databases and peer-reviewed research.

Essential Amino Acids Profile Comparison

9 Essential Amino Acids per 100g of Food (mg)

Amino Acid
Beef (Lean)
Milk (Whole)
Chicken Breast
Hen Eggs
Pork (Lean)
Salmon
Sardines
Histidine
850
95
820
244
800
780
850
Isoleucine
1,200
198
1,350
686
1,100
1,200
1,300
Leucine
2,050
324
1,980
1,088
1,850
2,000
2,100
Lysine
2,200
276
2,250
904
2,100
2,300
2,400
Methionine
650
88
720
392
620
750
780
Phenylalanine
1,050
159
1,020
680
980
1,050
1,100
Threonine
1,150
149
1,080
556
1,100
1,150
1,200
Tryptophan
280
46
300
167
270
290
310
Valine
1,300
220
1,250
857
1,200
1,350
1,400

Total Essential Amino Acids Summary

Food Source
Total EAAs (mg)
Protein Content (g)
EAAs as % of Protein
Beef (Lean)
10,730
26.1
41.1%
Milk (Whole)
1,555
3.4
45.7%
Chicken Breast
10,770
31.0
34.7%
Hen Eggs
5,574
12.6
44.2%
Pork (Lean)
10,020
25.7
39.0%
Salmon
10,870
25.4
42.8%
Sardines
11,440
24.6
46.5%

Key Observations

Highest Concentrations by Amino Acid:

• Histidine: Sardines (850mg) and Beef (850mg)
• Isoleucine: Chicken Breast (1,350mg) and Sardines (1,300mg)
• Leucine: Sardines (2,100mg) and Beef (2,050mg)
• Lysine: Sardines (2,400mg) and Salmon (2,300mg)
• Methionine: Sardines (780mg) and Salmon (750mg)
• Phenylalanine: Sardines (1,100mg) and Beef/Salmon (1,050mg)
• Threonine: Sardines (1,200mg) and Beef/Salmon (1,150mg)
• Tryptophan: Sardines (310mg) and Chicken (300mg)
• Valine: Sardines (1,400mg) and Salmon (1,350mg)

Complete Amino Acid Profile Rankings:

1. Sardines - Highest total EAAs (11,440mg) with excellent balance
2. Salmon - Second highest (10,870mg) with strong methionine content
3. Chicken Breast - Third (10,770mg) with high isoleucine
4. Beef - Fourth (10,730mg) with strong leucine and lysine
5. Pork - Fifth (10,020mg) with good overall balance
6. Hen Eggs - Moderate (5,574mg) but excellent bioavailability
7. Milk - Lowest absolute amounts (1,555mg) but highest percentage of protein

Special Considerations:

• Fish (Salmon & Sardines) excel in methionine and overall EAA density
• Chicken Breast has the highest isoleucine content
• Milk has the highest proportion of EAAs relative to total protein (45.7%)
• Eggs provide excellent amino acid balance despite moderate total amounts
• Red meats (Beef & Pork) show strong leucine and lysine profiles

Bioavailability Factor:

While absolute amounts are important, eggs and milk proteins have superior bioavailability and amino acid utilization rates compared to other sources, making them particularly efficient protein sources despite lower absolute concentrations.

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For 100grams each, which has most or least iron content? 👈
Beef, pork, lamb, chicken or fish ?

 

 

  
https://www.researchgate.net/figure/Typical-iron-concentrations-in-a-range-of-meat-types-from-22_tbl1_361953496

https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-iron

Beef and lamb have the highest iron content followed by pork. Chicken has the less iron content, followed by fish. 👈
Note that the iron content of meat can vary depending on the cut of meat, the cooking method, and the age of the animal. Eg a 3.5-ounce cooked hamburger patty has about 2.7 mg of iron, while a 3.5-ounce cooked lamb chop has about 4.5 mg of iron.

Study of Over 1 Million People Finds Intriguing Link Between Iron Levels And Lifespan
17 July 2020
https://www.sciencealert.com/a-study-of-1m-people-finds-a-strange-link-between-iron-levels-and-long-life

"...Put simply, having too much iron in the blood appeared to be linked to an increased risk of dying earlier."👈 

Is fish a better source of nutrition than red meat such as beef, lamb, chicken or pork ?

Yes, fish is generally considered to be a better source of nutrition than red meat such as beef, lamb, or chicken or pork. This is because fish is typically lower in saturated fat and calories, and higher in protein, omega-3 fatty acids, and vitamin D.

Here is a comparison of the nutritional content of a 3.5-ounce (100-gram) cooked serving of various types of meat:

Meat	Calories	Protein	Saturated fat	Omega-3 fatty acids	Vitamin D
Atlantic salmon	206	25 grams	4 grams	1.2 grams	573 IU
Chicken breast	165	31 grams	3 grams	0.2 grams	3 IU
Beef chuck roast	250	26 grams	10 grams	0.1 grams	2 IU
Pork chop	250	26 grams	8 grams	0.1 grams	2 IU

As you can see, salmon is the most nutritious type of meat, followed by chicken breast. Beef chuck roast and pork chops are the least nutritious types of meat.

Fish is also a good source of other nutrients, such as selenium, iodine, and vitamin B12. These nutrients are important for overall health and well-being.

The American Heart Association recommends eating two servings of fish per week, especially fatty fish such as salmon, tuna, and mackerel. Fatty fish are particularly high in omega-3 fatty acids, which have been shown to reduce the risk of heart disease, stroke, and other chronic diseases.

If you are looking for a healthier alternative to red meat, fish is a good option. It is a nutrient-rich food that can help to improve your overall health.
Why is lamb and beef termed red meat whilst turkey, pork, chicken and fish are not ?   

Meat is classified as red or white based on its myoglobin content. Myoglobin is a protein that stores oxygen in muscle tissue. Red meat has more myoglobin than white meat, which is why it has a redder color. Myoglobin is important for muscle function, as it helps to deliver oxygen to the muscles during exercise. However, myoglobin can also break down into compounds that are harmful to the body, such as N-nitroso compounds (NOCs). NOCs have been linked to an increased risk of cancer. Red meat, such as beef and lamb, is typically higher in myoglobin than white meat, such as chicken and turkey. Pork is classified as red meat, but it has less myoglobin than beef and lamb. The following table shows the myoglobin content of different types of meat: | Meat | Myoglobin content (mg/100g) | | Beef | 8.0 | | Lamb | 7.5 | | Pork | 5.5 | | Chicken | 4.0 | | Turkey | 3.5 | As you can see, beef and lamb have the highest myoglobin content, followed by pork. Chicken and turkey have the lowest myoglobin content. It is important to note that the myoglobin content of meat can vary depending on a number of factors, such as the animal's diet, age, and muscle type. For example, grass-fed beef has a higher myoglobin content than grain-fed beef. The American Heart Association recommends eating red meat in moderation and choosing lean cuts whenever possible. It is also important to cook red meat at low temperatures to minimize the formation of NOCs. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> The terms "red meat" and "white meat" are used to classify meat based on its myoglobin content. Myoglobin is a protein that stores oxygen in muscle tissue. Meat that has more myoglobin is considered red meat, while meat that has less myoglobin is considered white meat.

The following factors can affect the myoglobin content of meat:

• Animal type:
  Some animals, such as cattle and sheep, naturally have more myoglobin in their muscles than other animals, such as poultry and fish. This is because these animals rely on their muscles for sustained activity, such as grazing and running.
  
  
• Muscle type:
  Muscles that are used more often, such as the leg muscles of a chicken, have more myoglobin than muscles that are used less often, such as the breast muscles of a chicken.
• 
  Diet: Animals that eat a diet that is high in protein and low in fat tend to have more myoglobin in their muscles.
• 
  Age: As animals get older, their muscles tend to have more myoglobin.

Red meat is typically higher in saturated fat and cholesterol than white meat. However, red meat is also a good source of protein, iron, zinc, and other nutrients.

The following table ( moved to above) shows the myoglobin content of different types of meat:

As you can see, beef and lamb have the highest myoglobin content, followed by pork. Chicken and turkey have the lowest myoglobin content. Fish is considered to be a white meat because it has a very low myoglobin content.

It is important to note that the terms "red meat" and "white meat" are not scientific terms. They are culinary terms that are used to classify meat based on its color.

Here are some tips for choosing and preparing red meat:

• Choose lean cuts of red meat, such as flank steak, eye round steak and top sirloin steak.
• Trim away any visible fat before cooking.
• Cook red meat at low temperatures to prevent the formation of harmful compounds. A.L.E., A.G.E.)
• Eat red meat in moderation ie no more than once a week.