AI Author) Reviewed for errata by Dr Johnson
Got it! I can make a list of the seven essential amino acids (EAAs) and, for each, identify which meats among your list have the lowest and highest content, along with Tofu and Quinoa as reference plant proteins. I’ll focus on typical values per 100g of edible portion.
Here’s a careful breakdown:
1. Histidine
- Lowest amount in: Pork, Chicken
- Highest amount in: Beef, Lamb
- Tofu: Moderate (~0.3 g/100g)
- Quinoa: Moderate (~0.25 g/100g)
2. Isoleucine
- Lowest amount in: Pork, Chicken
- Highest amount in: Beef, Bison
- Tofu: Moderate (~0.4 g/100g)
- Quinoa: Moderate (~0.35 g/100g)
3. Leucine
- Lowest amount in: Pork, Tofu
- Highest amount in: Beef, Bison
- Chicken: Moderate (~1.5 g/100g)
- Quinoa: Low (~0.6 g/100g)
4. Lysine
- Lowest amount in: Quinoa, Tofu
- Highest amount in: Beef, Bison
- Chicken: High (~1.6 g/100g)
- Pork: Moderate (~1.3 g/100g)
5. Methionine
- Lowest amount in: Quinoa, Tofu
- Highest amount in: Chicken, Fish
- Beef: Moderate (~0.9 g/100g)
- Pork: Moderate (~0.9 g/100g)
6. Phenylalanine
- Lowest amount in: Quinoa, Tofu
- Highest amount in: Beef, Bison
- Chicken: Moderate (~1.0 g/100g)
- Fish: Moderate (~1.0 g/100g)
7. Threonine
- Lowest amount in: Quinoa, Tofu
- Highest amount in: Beef, Salmon
- Chicken: Moderate (~0.9 g/100g)
- Pork: Moderate (~0.8 g/100g)
Notes:
- Values can vary by cut and preparation.
- Plant sources (Tofu, Quinoa) are generally lower in sulfur-containing amino acids (Methionine) and Lysine compared to meat.
- Bison and beef tend to be the richest in most essential amino acids; pork and chicken often have the lowest per 100g for some EAAs.
