In my experience, vegetarians have more flexibility with their protein sources due to dairy and eggs, while vegans often rely on legumes, tofu, and plant-based alternatives for protein. Both diets can be healthy, but vegans need to be more mindful of nutrients like B12, iron, and omega-3s, which are typically found in animal products. It really depends on how strict you want to be with eliminating animal products and which lifestyle aligns with your values and nutritional goals.