Beef vs. Lamb — Health Impact and Nutrition Comparison

Introduction

Lamb and beef are both popular types of red meat, but they differ in taste, nutritional content, preparation, and culinary uses. The color and flavor of red meat come from myoglobin, which stores oxygen in muscle cells. 

Nutrition

This section of the article will compare the nutritional information of lamb and beef, concentrating on differences.

Macronutrients and Calories

Lamb is denser than beef. Lamb contains 54% water, whereas beef contains 66% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Beef

2

Protein: 27.55 g

Fats: 6.54 g

Carbs: 0 g

Water: 65.71 g

Other: 0.2 g

Lamb

2

Protein: 24.52 g

Fats: 20.94 g

Carbs: 0 g

Water: 53.72 g

Other: 0.82 g

Contains more ProteinProtein	+12.4%
Contains more WaterWater	+22.3%

Contains more FatsFats	+220.2%
Contains more OtherOther	+310%

~equal in Carbs ~0g

Fats

Lamb is the winner in this category. Lamb has three times more total fat. In a 100g serving, lamb and beef provide 20.94g and 6.54g of total fats, respectively. Lamb has 3.4 times more saturated fat, 3.2 times more monounsaturated fat, and three times more polyunsaturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Beef

1

Saturated Fat: Sat. Fat 2.595 g

Monounsaturated Fat: Mono. Fat 2.734 g

Polyunsaturated fat: Poly. Fat 0.532 g

Lamb

2

Saturated Fat: Sat. Fat 8.83 g

Monounsaturated Fat: Mono. Fat 8.82 g

Polyunsaturated fat: Poly. Fat 1.51 g

Contains less Sat. FatSaturated Fat

-70.6%

Contains more Mono. FatMonounsaturated Fat	+222.6%
Contains more Poly. FatPolyunsaturated fat	+183.8%

Carbohydrates

Lamb and beef do not contain carbohydrates. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Beef

0

Lamb

0

Vitamins

Lamb provides more vitamins B1, B3 (niacin), B5 (pantothenic acid), and folate. In contrast, beef has over 1.6 times more vitamin B2 (riboflavin) and vitamin B12. It also has five times more vitamin B6 and 1.7 times more vitamin E. Beef provides a small amount of vitamin A, whereas lamb lacks it.

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.

Beef

5

Lamb

6

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+78.6%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B6Vitamin B6	+414.6%
Contains more Vitamin B12Vitamin B12	+65.1%

Contains more Vitamin B1Vitamin B1	+35.1%
Contains more Vitamin B3Vitamin B3	+15.6%
Contains more Vitamin B5Vitamin B5	+37.2%
Contains more Vitamin KVitamin K	+187.5%
Contains more FolateFolate	+157.1%
Contains more CholineCholine	+23.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.1µg

Minerals

Lamb has more choline, magnesium, and calcium. On the other hand, beef provides more potassium, phosphorus, and iron. Moreover, lamb is high in selenium, zinc, copper, and manganese, whereas beef has less sodium. 

In a 100g serving, lamb and beef provide 72mg and 54mg of sodium, respectively.

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.

Beef

4

Lamb

5

Contains more PotassiumPotassium	+13.5%
Contains more IronIron	+61.7%
Contains more PhosphorusPhosphorus	+37.8%
Contains less SodiumSodium	-25%

Contains more MagnesiumMagnesium	+64.3%
Contains more CalciumCalcium	+30.8%
Contains more CopperCopper	+22.7%
Contains more ZincZinc	+20.5%
Contains more ManganeseManganese	+144.4%

~equal in Selenium ~26.4µg

Weight Loss & Diets

Vegan: Vegans avoid all animal products, including meat, fish, poultry, eggs, dairy products, and honey. That means beef and lamb, both being meat derived from mammals, are strictly off-limits for vegans.

Vegetarian: While there are different types of vegetarianism, the most common one (lacto-ovo vegetarianism) excludes meat, poultry, and fish but allows dairy products and eggs. Since beef and lamb are meat, they are not vegetarian-friendly.

Mediterranean: Lamb and beef can be part of the Mediterranean diet but in moderation.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. 

Lamb and beef fit well within this diet due to their fat content, high protein, and minimal carbohydrates.

Paleo: The paleo diet emphasizes eating natural, unprocessed foods and avoiding manufactured foods. Preference is often given to grass-fed lamb, grass-fed beef, and pasture-raised meats, as these are closer to the Paleolithic era.

DASH: Red meat, including lamb and beef, is generally allowed, but in limited quantities, as it is higher in saturated fat and cholesterol.

Health Impact

Classification

Lamb meat is first categorized based on the age of the sheep. Spring lamb refers to a young lamb slaughtered at three to five months old, while lamb is from an animal under one year old. Hoggets come from sheep between 1 and 2 years old, and mutton is from sheep older than two years. Similarly, beef meat is classified based on the age of the cattle. Veal is typically one to three months old. Young beef is less than 12 months old, and beef is generally one to two years old. 

Varieties

Lamb chops, legs, shoulders, and racks are common lamb cuts. Each cut looks different, with bone frequently visible in lamb chops and racks.     

Common beef cuts include ribeye, sirloin, tenderloin, and brisket. Beef cuts can be bone-in or boneless, with different levels of visible fat and marbling.

Appearance

Lamb meat has a rich, deep red hue. The color can vary depending on the animal's age. Beef usually has a bright, vivid red color, which can range from deep red to a lighter red, depending on the cut and age of the beef.

Taste 

Lamb has a distinct, slightly gamey flavor, which can be stronger depending on the cut and the age of the lamb. The texture is generally tender, especially in younger lambs. Beef has a more universally familiar flavor and can vary from mild to robust depending on the cut and the aging process. The texture can vary from tender (like filet mignon) to tougher cuts (like brisket).

Uses

Lamb meat is incredibly versatile and lends well to different cooking methods. Lamb chops and racks are popular grilling options due to their delicate and delicious flesh. When it comes to roasting, the leg of lamb and lamb shoulder are popular choices, especially for special occasions, offering a rich and satisfying experience. Lamb is also frequently used in stews and casseroles, such as Irish stew or Moroccan tagine, where its rich taste shines through. Ground lamb finds its way into delicious dishes like lamb burgers, meatballs, and kofta. Additionally, lamb shanks are ideal for braising, yielding tender, flavorful meat that easily falls off the bone. 

On the other hand, beef is equally versatile and beloved in many cuisines. For grilling enthusiasts, ribeye, sirloin, and tenderloin are popular cuts due to their tenderness and flavor. Roasting cuts like prime rib and brisket provide a hearty meal, perfect for gatherings and special dinners. Beef is used in stews, such as traditional beef stew or chili, where its robust flavor becomes the centerpiece. Ground beef is a staple in many households, utilized in different dishes, including burgers, meatloaf, tacos, and Bolognese sauce. For those who enjoy stir-frying, cuts like flank steak and sirloin are ideal, as they become tender and flavorful when sliced thinly and cooked quickly.

Cooking Time

Due to its tenderness, lamb tends to cook faster than beef, particularly in cuts like chops and racks. Lamb is often cooked to slightly lower internal temperatures than beef; for instance, medium-rare lamb is 145°F (63°C), while medium-rare beef is 135°F (57°C). Different cuts from each type of meat require specific cooking methods and times. For example, lamb shanks and beef short ribs need long, slow cooking to become tender, but the exact cooking times may differ slightly.

Sources

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