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Lamb vs. Steak — In-Depth Nutrition Comparison

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How are Lamb and Steak different?

  • Lamb is higher in Vitamin B12, Vitamin B3, and Polyunsaturated fat, however, Steak is richer in Vitamin B6, Zinc, Selenium, and Iron.
  • Daily need coverage for Vitamin B6 from Steak is 28% higher.
  • Lamb contains 2 times more Polyunsaturated fat than Steak. While Lamb contains 1.51g of Polyunsaturated fat, Steak contains only 0.896g.
  • Steak has less Cholesterol.

Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Lamb vs Steak 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
Lamb
5
:
4
Steak
Steak
Contains more Calcium +41.7%
Contains more Phosphorus +15.3%
Contains more Potassium +11.1%
Contains more Copper +40%
Contains more Iron +27.7%
Contains less Sodium -19.4%
Contains more Zinc +42.2%
Contains more Selenium +20.5%
Equal in Magnesium - 23
Equal in Potassium - 279
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +41.7%
Contains more Phosphorus +15.3%
Contains more Potassium +11.1%
Contains more Copper +40%
Contains more Iron +27.7%
Contains less Sodium -19.4%
Contains more Zinc +42.2%
Contains more Selenium +20.5%
Equal in Magnesium - 23
Equal in Potassium - 279

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
7
:
3
Steak
Steak
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +29.3%
Contains more Folate +200%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +187.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B6 +284.6%
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +29.3%
Contains more Folate +200%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +187.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B6 +284.6%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
:
2
Steak
Steak
Contains more Fats +10.1%
Contains more Other +51.9%
Equal in Protein - 24.85
Equal in Fats - 19.02
Equal in Water - 55.59
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Fats +10.1%
Contains more Other +51.9%
Equal in Protein - 24.85
Equal in Fats - 19.02
Equal in Water - 55.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Steak
Steak
Contains more Polyunsaturated fat +68.5%
Equal in Saturated Fat - 8.443
Equal in Monounsaturated Fat - 9.171
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains more Polyunsaturated fat +68.5%
Equal in Saturated Fat - 8.443
Equal in Monounsaturated Fat - 9.171

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Steak Opinion
Protein 24.52g 24.85g Steak
Fats 20.94g 19.02g Lamb
Calories 294kcal 271kcal Lamb
Calcium 17mg 12mg Lamb
Iron 1.88mg 2.4mg Steak
Magnesium 23mg 23mg
Phosphorus 188mg 163mg Lamb
Potassium 310mg 279mg Lamb
Sodium 72mg 58mg Steak
Zinc 4.46mg 6.34mg Steak
Copper 0.119mg 0.085mg Lamb
Manganese 0.022mg Lamb
Selenium 26.4µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.14mg Lamb
Vitamin D 2IU 6IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.1mg 0.074mg Lamb
Vitamin B2 0.25mg 0.301mg Steak
Vitamin B3 6.66mg 5.149mg Lamb
Vitamin B5 0.66mg Lamb
Vitamin B6 0.13mg 0.5mg Steak
Folate 18µg 6µg Lamb
Vitamin B12 2.55µg 2.2µg Lamb
Vitamin K 4.6µg 1.6µg Lamb
Tryptophan 0.287mg 0.278mg Lamb
Threonine 1.05mg 1.171mg Steak
Isoleucine 1.183mg 1.157mg Lamb
Leucine 1.908mg 2.142mg Steak
Lysine 2.166mg 2.38mg Steak
Methionine 0.629mg 0.672mg Steak
Phenylalanine 0.998mg 0.997mg Lamb
Valine 1.323mg 1.242mg Lamb
Histidine 0.777mg 0.931mg Steak
Cholesterol 97mg 78mg Steak
Saturated Fat 8.83g 8.443g Steak
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 8.82g 9.171g Steak
Polyunsaturated fat 1.51g 0.896g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Steak
Low Fats diet ok
Low Carbs diet Equal
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
49%
Steak
Minerals Daily Need Coverage Score
52%
Lamb
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 0.387g)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $0.1)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
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)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.