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  6. Egg vs. Lamb

Egg vs. Lamb — In-Depth Nutrition Comparison

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Differences between Egg and Lamb

  • Egg has more Copper, Choline, Vitamin B2, Vitamin A RAE, and Vitamin B5, while Lamb has more Vitamin B12, Vitamin B3, and Zinc.
  • Egg's daily need coverage for Copper is 209% higher.
  • The amount of Cholesterol in Lamb is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Egg vs Lamb infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
4
:
6
Lamb
Lamb
Contains more Calcium +194.1%
Contains more Copper +1580.7%
Contains more Manganese +18.2%
Contains more Selenium +16.7%
Contains more Iron +58%
Contains more Magnesium +130%
Contains more Potassium +146%
Contains less Sodium -41.9%
Contains more Zinc +324.8%
Equal in Phosphorus - 188
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Calcium +194.1%
Contains more Copper +1580.7%
Contains more Manganese +18.2%
Contains more Selenium +16.7%
Contains more Iron +58%
Contains more Magnesium +130%
Contains more Potassium +146%
Contains less Sodium -41.9%
Contains more Zinc +324.8%
Equal in Phosphorus - 188

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
:
5
Lamb
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +635.7%
Contains more Vitamin D +2100%
Contains more Vitamin B2 +105.2%
Contains more Vitamin B5 +111.8%
Contains more Folate +144.4%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +10306.3%
Contains more Vitamin B12 +129.7%
Contains more Vitamin K +1433.3%
Equal in Vitamin B6 - 0.13
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +635.7%
Contains more Vitamin D +2100%
Contains more Vitamin B2 +105.2%
Contains more Vitamin B5 +111.8%
Contains more Folate +144.4%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +10306.3%
Contains more Vitamin B12 +129.7%
Contains more Vitamin K +1433.3%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Lamb
Lamb
Contains more Carbs +∞%
Contains more Water +38.9%
Contains more Other +30.5%
Contains more Protein +94.9%
Contains more Fats +97.4%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +38.9%
Contains more Other +30.5%
Contains more Protein +94.9%
Contains more Fats +97.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Lamb
Lamb
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +116.3%
Equal in Polyunsaturated fat - 1.51
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +116.3%
Equal in Polyunsaturated fat - 1.51

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Lamb
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Lamb Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 24.52g Lamb
Fats 10.61g 20.94g Lamb
Carbs 1.12g 0g Egg
Calories 155kcal 294kcal Lamb
Sugar 1.12g 0g Lamb
Calcium 50mg 17mg Egg
Iron 1.19mg 1.88mg Lamb
Magnesium 10mg 23mg Lamb
Phosphorus 172mg 188mg Lamb
Potassium 126mg 310mg Lamb
Sodium 124mg 72mg Lamb
Zinc 1.05mg 4.46mg Lamb
Copper 2mg 0.119mg Egg
Manganese 0.026mg 0.022mg Egg
Selenium 30.8µg 26.4µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.14mg Egg
Vitamin D 87IU 2IU Egg
Vitamin D 2.2µg 0.1µg Egg
Vitamin B1 0.066mg 0.1mg Lamb
Vitamin B2 0.513mg 0.25mg Egg
Vitamin B3 0.064mg 6.66mg Lamb
Vitamin B5 1.398mg 0.66mg Egg
Vitamin B6 0.121mg 0.13mg Lamb
Folate 44µg 18µg Egg
Vitamin B12 1.11µg 2.55µg Lamb
Vitamin K 0.3µg 4.6µg Lamb
Tryptophan 0.153mg 0.287mg Lamb
Threonine 0.604mg 1.05mg Lamb
Isoleucine 0.686mg 1.183mg Lamb
Leucine 1.075mg 1.908mg Lamb
Lysine 0.904mg 2.166mg Lamb
Methionine 0.392mg 0.629mg Lamb
Phenylalanine 0.668mg 0.998mg Lamb
Valine 0.767mg 1.323mg Lamb
Histidine 0.298mg 0.777mg Lamb
Cholesterol 373mg 97mg Lamb
Saturated Fat 3.267g 8.83g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 8.82g Lamb
Polyunsaturated fat 1.414g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Lamb
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
52%
Lamb
Minerals Daily Need Coverage Score
103%
Egg
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Lamb
Lamb is lower in Cholesterol (difference - 276mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 5.563g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.