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  6. Steak vs. Lamb loin

Steak vs. Lamb loin — In-Depth Nutrition Comparison

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Important differences between Steak and Lamb loin

  • Steak has more Vitamin B6, Zinc, and Selenium, however, Lamb loin has more Vitamin B3, and Polyunsaturated fat.
  • Steak's daily need coverage for Vitamin B6 is 30% more.
  • Steak has 2 times more Zinc than Lamb loin. Steak has 6.34mg of Zinc, while Lamb loin has 3.41mg.
  • Steak is lower in Saturated Fat.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Steak vs Lamb loin 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.
Steak
Steak
5
:
4
Lamb loin
Lamb loin
Contains more Iron +13.2%
Contains more Potassium +13.4%
Contains more Zinc +85.9%
Contains more Selenium +29.3%
Contains more Calcium +50%
Contains more Phosphorus +10.4%
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 loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 80% 17% 78% 22% 9% 93% 40% 3% 135%
Contains more Iron +13.2%
Contains more Potassium +13.4%
Contains more Zinc +85.9%
Contains more Selenium +29.3%
Contains more Calcium +50%
Contains more Phosphorus +10.4%
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 loin
Lamb loin
Contains more Vitamin A +∞%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B6 +354.5%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +37.9%
Contains more Folate +216.7%
Contains more Vitamin K +193.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B12 - 2.21
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 loin
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% 56% 134% 39% 26% 15% 277% 12%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B6 +354.5%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +37.9%
Contains more Folate +216.7%
Contains more Vitamin K +193.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B12 - 2.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
2
Lamb loin
Lamb loin
Contains more Protein +10.2%
Contains more Fats +24%
Contains more Other +151.9%
Equal in Protein - 22.55
Equal in Water - 52.5
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Lamb loin
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more Protein +10.2%
Contains more Fats +24%
Contains more Other +151.9%
Equal in Protein - 22.55
Equal in Water - 52.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Lamb loin
Lamb loin
Contains less Saturated Fat -17.5%
Contains more Polyunsaturated fat +108.7%
Equal in Monounsaturated Fat - 9.68
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Lamb loin
47% 44% 9%
Saturated Fat: 10.24 g
Monounsaturated Fat: 9.68 g
Polyunsaturated fat: 1.87 g
Contains less Saturated Fat -17.5%
Contains more Polyunsaturated fat +108.7%
Equal in Monounsaturated Fat - 9.68

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 loin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Steak Lamb loin Opinion
Protein 24.85g 22.55g Steak
Fats 19.02g 23.59g Lamb loin
Calories 271kcal 309kcal Lamb loin
Calcium 12mg 18mg Lamb loin
Iron 2.4mg 2.12mg Steak
Magnesium 23mg 23mg
Phosphorus 163mg 180mg Lamb loin
Potassium 279mg 246mg Steak
Sodium 58mg 64mg Steak
Zinc 6.34mg 3.41mg Steak
Copper 0.085mg 0.119mg Lamb loin
Manganese 0.02mg Lamb loin
Selenium 31.8µg 24.6µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.11mg Lamb loin
Vitamin D 6IU 2IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.074mg 0.1mg Lamb loin
Vitamin B2 0.301mg 0.24mg Steak
Vitamin B3 5.149mg 7.1mg Lamb loin
Vitamin B5 0.65mg Lamb loin
Vitamin B6 0.5mg 0.11mg Steak
Folate 6µg 19µg Lamb loin
Vitamin B12 2.2µg 2.21µg Lamb loin
Vitamin K 1.6µg 4.7µg Lamb loin
Tryptophan 0.278mg 0.264mg Steak
Threonine 1.171mg 0.965mg Steak
Isoleucine 1.157mg 1.088mg Steak
Leucine 2.142mg 1.754mg Steak
Lysine 2.38mg 1.991mg Steak
Methionine 0.672mg 0.579mg Steak
Phenylalanine 0.997mg 0.918mg Steak
Valine 1.242mg 1.217mg Steak
Histidine 0.931mg 0.714mg Steak
Cholesterol 78mg 95mg Steak
Saturated Fat 8.443g 10.24g 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 9.68g Lamb loin
Polyunsaturated fat 0.896g 1.87g Lamb loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Lamb loin
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
49%
Lamb loin
Minerals Daily Need Coverage Score
59%
Steak
48%
Lamb loin

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.797g)
Which food is cheaper?
Lamb loin
Lamb loin is cheaper (difference - $2.4)
Which food is richer in vitamins?
Lamb loin
Lamb loin 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)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.