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Lamb vs. Egg — In-Depth Nutrition Comparison

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Differences between Lamb and Egg

  • Lamb has more Vitamin B12, Vitamin B3, and Zinc, while Egg has more Copper, Choline, Vitamin B2, Vitamin A RAE, and Vitamin B5.
  • Egg's daily need coverage for Copper is 209% higher.
  • Egg contains 104 times less Vitamin B3 than Lamb. Lamb contains 6.66mg of Vitamin B3, while Egg contains 0.064mg.
  • The amount of Saturated Fat in Egg is lower.

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

Infographic

Lamb vs Egg infographic
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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
6
:
4
Egg
Contains more Iron +58%
Contains more Magnesium +130%
Contains more Potassium +146%
Contains less Sodium -41.9%
Contains more Zinc +324.8%
Contains more Calcium +194.1%
Contains more Copper +1580.7%
Contains more Manganese +18.2%
Contains more Selenium +16.7%
Equal in Phosphorus - 172
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +58%
Contains more Magnesium +130%
Contains more Potassium +146%
Contains less Sodium -41.9%
Contains more Zinc +324.8%
Contains more Calcium +194.1%
Contains more Copper +1580.7%
Contains more Manganese +18.2%
Contains more Selenium +16.7%
Equal in Phosphorus - 172

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
5
:
6
Egg
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +10306.3%
Contains more Vitamin B12 +129.7%
Contains more Vitamin K +1433.3%
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%
Equal in Vitamin B6 - 0.121
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%
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%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +10306.3%
Contains more Vitamin B12 +129.7%
Contains more Vitamin K +1433.3%
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%
Equal in Vitamin B6 - 0.121

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Egg
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
45%
Egg
Minerals Daily Need Coverage Score
52%
Lamb
103%
Egg

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