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Beef vs. Lamb — In-Depth Nutrition Comparison

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How are beef and lamb different?

  • Beef is higher in vitamin B12, vitamin B6, iron, vitamin B2, and phosphorus; however, lamb is richer in zinc and vitamin B3.
  • Daily need coverage for vitamin B12 for beef is 69% higher.
  • Beef contains 5 times more vitamin B6 than lamb. While beef contains 0.669mg of vitamin B6, lamb contains only 0.13mg.
  • Beef has less saturated fat.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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

Beef 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.
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Lamb
Lamb
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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

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
Beef
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Lamb
Lamb
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg

All nutrients comparison - raw data values

Nutrient Beef Lamb DV% diff.
Vitamin B12 4.21µg 2.55µg 69%
Vitamin B6 0.669mg 0.13mg 41%
Saturated fat 2.595g 8.83g 28%
Fats 6.54g 20.94g 22%
Iron 3.04mg 1.88mg 15%
Monounsaturated fat 2.734g 8.82g 15%
Vitamin B2 0.4mg 0.25mg 12%
Phosphorus 259mg 188mg 10%
Zinc 3.7mg 4.46mg 7%
Polyunsaturated fat 0.532g 1.51g 7%
Calories 169kcal 294kcal 6%
Protein 27.55g 24.52g 6%
Vitamin B3 5.76mg 6.66mg 6%
Cholesterol 85mg 97mg 4%
Vitamin B5 0.481mg 0.66mg 4%
Vitamin K 1.6µg 4.6µg 3%
Folate 7µg 18µg 3%
Choline 75.6mg 93.7mg 3%
Magnesium 14mg 23mg 2%
Copper 0.097mg 0.119mg 2%
Selenium 25.4µg 26.4µg 2%
Vitamin B1 0.074mg 0.1mg 2%
Potassium 352mg 310mg 1%
Sodium 54mg 72mg 1%
Vitamin E 0.25mg 0.14mg 1%
Manganese 0.009mg 0.022mg 1%
Protein per 100 calories 16g 8.3g N/A
Calories per 10 g protein 61kcal 120kcal N/A
Weight per 100 calories 59g 34g N/A
Unsaturated / Saturated Fat ratio 1.3 1.2 N/A
Vitamin D* 3 IU 2 IU 0%
Vitamin D 0.1µg 0.1µg 0%
Calcium 13mg 17mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.287mg 0%
Threonine 1.534mg 1.05mg 0%
Isoleucine 1.52mg 1.183mg 0%
Leucine 2.833mg 1.908mg 0%
Lysine 3.178mg 2.166mg 0%
Methionine 0.871mg 0.629mg 0%
Phenylalanine 1.299mg 0.998mg 0%
Valine 1.603mg 1.323mg 0%
Histidine 1.244mg 0.777mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Lamb
Lamb
2
25% 21% 54%
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Lamb
Lamb
2
46% 46% 8%
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%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.