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Lamb vs. Chicken breast — In-Depth Nutrition Comparison

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A recap on differences between Lamb and Chicken breast

  • Lamb has more Vitamin B12, Zinc, Vitamin B2, Iron, and Copper, however, Chicken breast is higher in Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Lamb covers your daily Vitamin B12 needs 91% more than Chicken breast.
  • Chicken breast contains 7 times less Saturated Fat than Lamb. Lamb contains 8.83g of Saturated Fat, while Chicken breast contains 1.29g.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Lamb vs Chicken breast 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.
Lamb
Lamb
8
:
2
Chicken breast
Chicken breast
Contains more Iron +64.9%
Contains more Potassium +12.3%
Contains more Zinc +313%
Contains more Copper +120.4%
Contains more Magnesium +34.8%
Contains more Phosphorus +30.9%
Equal in Calcium - 16
Equal in Sodium - 79
Equal in Manganese - 0.021
Equal in Selenium - 26.2
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +64.9%
Contains more Potassium +12.3%
Contains more Zinc +313%
Contains more Copper +120.4%
Contains more Magnesium +34.8%
Contains more Phosphorus +30.9%
Equal in Calcium - 16
Equal in Sodium - 79
Equal in Manganese - 0.021
Equal in Selenium - 26.2

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.
Lamb
Lamb
5
:
5
Chicken breast
Chicken breast
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +100%
Contains more Folate +350%
Contains more Vitamin B12 +589.2%
Contains more Vitamin K +91.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +392.3%
Equal in Vitamin D - 0.1
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%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +100%
Contains more Folate +350%
Contains more Vitamin B12 +589.2%
Contains more Vitamin K +91.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +392.3%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
1
:
4
Chicken breast
Chicken breast
Contains more Fats +344.6%
Contains more Protein +36.4%
Contains more Carbs +∞%
Contains more Water +12.1%
Contains more Other +37.8%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +344.6%
Contains more Protein +36.4%
Contains more Carbs +∞%
Contains more Water +12.1%
Contains more Other +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +412.8%
Contains more Polyunsaturated fat +41.1%
Contains less Saturated Fat -85.4%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +412.8%
Contains more Polyunsaturated fat +41.1%
Contains less Saturated Fat -85.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 24.52g 33.44g Chicken breast
Fats 20.94g 4.71g Lamb
Carbs 0g 0.51g Chicken breast
Calories 294kcal 187kcal Lamb
Calcium 17mg 16mg Lamb
Iron 1.88mg 1.14mg Lamb
Magnesium 23mg 31mg Chicken breast
Phosphorus 188mg 246mg Chicken breast
Potassium 310mg 276mg Lamb
Sodium 72mg 79mg Lamb
Zinc 4.46mg 1.08mg Lamb
Copper 0.119mg 0.054mg Lamb
Manganese 0.022mg 0.021mg Lamb
Selenium 26.4µg 26.2µg Lamb
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.14mg 0.42mg Chicken breast
Vitamin D 2IU 5IU Chicken breast
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.1mg 0.079mg Lamb
Vitamin B2 0.25mg 0.125mg Lamb
Vitamin B3 6.66mg 14.782mg Chicken breast
Vitamin B5 0.66mg 1.04mg Chicken breast
Vitamin B6 0.13mg 0.64mg Chicken breast
Folate 18µg 4µg Lamb
Vitamin B12 2.55µg 0.37µg Lamb
Vitamin K 4.6µg 2.4µg Lamb
Tryptophan 0.287mg 0.39mg Chicken breast
Threonine 1.05mg 1.412mg Chicken breast
Isoleucine 1.183mg 1.765mg Chicken breast
Leucine 1.908mg 2.509mg Chicken breast
Lysine 2.166mg 2.836mg Chicken breast
Methionine 0.629mg 0.925mg Chicken breast
Phenylalanine 0.998mg 1.328mg Chicken breast
Valine 1.323mg 1.659mg Chicken breast
Histidine 0.777mg 1.037mg Chicken breast
Cholesterol 97mg 91mg Chicken breast
Saturated Fat 8.83g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 8.82g 1.72g Lamb
Polyunsaturated fat 1.51g 1.07g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Chicken breast
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
52%
Lamb
50%
Chicken breast
Minerals Daily Need Coverage Score
52%
Lamb
40%
Chicken breast

Comparison summary

Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Chicken breast
Chicken breast is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 7.54g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.