Animal proteins are complete proteins. That means they contain all the essential amino acids that you need in your diet. Plant proteins are often, but not always, incomplete sources of protein, There are benefits and concerns with both types of protein. But diets that rely mostly on plants for protein have been linked to a lower risk of stroke, heart disease, and early death.
Complete proteins provide all nine essential amino acids. Sources of complete protein include:
- Dairy products
- Whole sources of soy such as tofu, edamame, and tempeh
Animal protein sources
Rich sources of animal proteins include (5Trusted Source):
- fish and seafood
- lean meat
- wild game
- dairy products such as milk, yogurt, and cheese
Generally, animal protein sources also supply other important nutrients, including vitamin B12 and a type of iron called heme iron. Heme iron is more readily absorbed than the iron found in plant foods, which is known as non-heme iron
Keep in mind that some animal proteins are less nutritious than others. For example, ultra-processed animal products such as hot dogs and chicken nuggets are high in unhealthy fats and sodium and aren’t ideal for overall health.
Instead, choose nutritious sources of animal-based protein like whole eggs, salmon, chicken, turkey, and shellfish.
Plant protein sources
There are many sources of plant proteins, such as:
- soybean products like tofu, tempeh, and edamame
- Ezekiel bread
- wild rice
- nutritional yeast
- chia seeds
- hemp seeds
there is a picture we create to compare
and here a video from https://nutritionfacts.org/