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  6. Steak vs. Lamb

Steak vs. Lamb — In-Depth Nutrition Comparison

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How are Steak and Lamb different?

  • Steak is higher in Vitamin B6, Zinc, Selenium, and Iron, however, Lamb is richer in Vitamin B12, Vitamin B3, and Polyunsaturated fat.
  • Daily need coverage for Vitamin B6 from Steak is 28% higher.
  • Steak has less Cholesterol.

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

Infographic

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

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.
Steak
Steak
3
:
7
Lamb
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B6 +284.6%
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%
Equal in Vitamin D - 0.1
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%
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 B2 +20.4%
Contains more Vitamin B6 +284.6%
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%
Equal in Vitamin D - 0.1

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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