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Lamb vs. Roast beef — In-Depth Nutrition Comparison

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A recap on differences between Lamb and Roast beef

  • Lamb has more Selenium, Vitamin B12, Zinc, and Choline, however, Roast beef is higher in Vitamin B6, Potassium, and Phosphorus.
  • Lamb covers your daily Saturated Fat needs 38% more than Roast beef.
  • Roast beef contains 2 times less Choline than Lamb. Lamb contains 93.7mg of Choline, while Roast beef contains 43.9mg.
  • Roast beef has less Saturated Fat.

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 Roast beef, deli style, prepackaged, sliced.

Infographic

Lamb vs Roast beef 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
7
:
3
Roast beef
Roast beef
Contains more Calcium +240%
Contains more Magnesium +15%
Contains less Sodium -91.6%
Contains more Zinc +39.4%
Contains more Copper +38.4%
Contains more Manganese +46.7%
Contains more Selenium +79.6%
Contains more Phosphorus +28.7%
Contains more Potassium +108.7%
Equal in Iron - 2.05
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Contains more Calcium +240%
Contains more Magnesium +15%
Contains less Sodium -91.6%
Contains more Zinc +39.4%
Contains more Copper +38.4%
Contains more Manganese +46.7%
Contains more Selenium +79.6%
Contains more Phosphorus +28.7%
Contains more Potassium +108.7%
Equal in Iron - 2.05

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
8
:
3
Roast beef
Roast beef
Contains more Vitamin D +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +260%
Contains more Vitamin B12 +25%
Contains more Vitamin K +187.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +253.8%
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%
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +260%
Contains more Vitamin B12 +25%
Contains more Vitamin K +187.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +253.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
:
3
Roast beef
Roast beef
Contains more Protein +31.7%
Contains more Fats +467.5%
Contains more Carbs +∞%
Contains more Water +37.2%
Contains more Other +306.1%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more Protein +31.7%
Contains more Fats +467.5%
Contains more Carbs +∞%
Contains more Water +37.2%
Contains more Other +306.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Roast beef
Roast beef
Contains more Monounsaturated Fat +479.9%
Contains more Polyunsaturated fat +459.3%
Contains less Saturated Fat -85.1%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Contains more Monounsaturated Fat +479.9%
Contains more Polyunsaturated fat +459.3%
Contains less Saturated Fat -85.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Roast beef Opinion
Net carbs 0g 0.64g Roast beef
Protein 24.52g 18.62g Lamb
Fats 20.94g 3.69g Lamb
Carbs 0g 0.64g Roast beef
Calories 294kcal 115kcal Lamb
Sugar 0g 0.29g Lamb
Calcium 17mg 5mg Lamb
Iron 1.88mg 2.05mg Roast beef
Magnesium 23mg 20mg Lamb
Phosphorus 188mg 242mg Roast beef
Potassium 310mg 647mg Roast beef
Sodium 72mg 853mg Lamb
Zinc 4.46mg 3.2mg Lamb
Copper 0.119mg 0.086mg Lamb
Manganese 0.022mg 0.015mg Lamb
Selenium 26.4µg 14.7µg Lamb
Vitamin A 0IU 11IU Roast beef
Vitamin A RAE 0µg 3µg Roast beef
Vitamin E 0.14mg 0.49mg Roast beef
Vitamin D 2IU 1IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin B1 0.1mg 0.043mg Lamb
Vitamin B2 0.25mg 0.213mg Lamb
Vitamin B3 6.66mg 5.581mg Lamb
Vitamin B5 0.66mg 0.566mg Lamb
Vitamin B6 0.13mg 0.46mg Roast beef
Folate 18µg 5µg Lamb
Vitamin B12 2.55µg 2.04µg Lamb
Vitamin K 4.6µg 1.6µg Lamb
Tryptophan 0.287mg Lamb
Threonine 1.05mg Lamb
Isoleucine 1.183mg Lamb
Leucine 1.908mg Lamb
Lysine 2.166mg Lamb
Methionine 0.629mg Lamb
Phenylalanine 0.998mg Lamb
Valine 1.323mg Lamb
Histidine 0.777mg Lamb
Cholesterol 97mg 51mg Roast beef
Trans Fat 0.148g Lamb
Saturated Fat 8.83g 1.318g Roast beef
Omega-3 - DHA 0g 0.001g Roast beef
Omega-3 - EPA 0g 0.007g Roast beef
Omega-3 - DPA 0g 0.012g Roast beef
Monounsaturated Fat 8.82g 1.521g Lamb
Polyunsaturated fat 1.51g 0.27g Lamb
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Roast beef
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
48%
Roast beef
Minerals Daily Need Coverage Score
52%
Lamb
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 7.512g)
Which food is cheaper?
Roast beef
Roast beef is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 781mg)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
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.

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.