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Salmon vs. Lamb — In-Depth Nutrition Comparison

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How are Salmon and Lamb different?

  • Salmon is higher in Vitamin D, Vitamin B6, Selenium, Vitamin B1, Vitamin B5, and Vitamin B12, however, Lamb is richer in Zinc, and Iron.
  • Daily need coverage for Vitamin D from Salmon is 87% higher.
  • Salmon contains 5 times more Vitamin B6 than Lamb. While Salmon contains 0.647mg of Vitamin B6, Lamb contains only 0.13mg.
  • Salmon has less Cholesterol.

Fish, salmon, Atlantic, farmed, cooked, dry heat 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

Salmon 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.
Salmon
5
:
5
Lamb
Contains more Magnesium +30.4%
Contains more Phosphorus +34%
Contains more Potassium +23.9%
Contains less Sodium -15.3%
Contains more Selenium +56.8%
Contains more Calcium +13.3%
Contains more Iron +452.9%
Contains more Zinc +937.2%
Contains more Copper +142.9%
Contains more Manganese +37.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Magnesium +30.4%
Contains more Phosphorus +34%
Contains more Potassium +23.9%
Contains less Sodium -15.3%
Contains more Selenium +56.8%
Contains more Calcium +13.3%
Contains more Iron +452.9%
Contains more Zinc +937.2%
Contains more Copper +142.9%
Contains more Manganese +37.5%

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.
Salmon
10
:
2
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +714.3%
Contains more Vitamin D +13000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +123.5%
Contains more Vitamin B6 +397.7%
Contains more Folate +88.9%
Contains more Vitamin B2 +85.2%
Contains more Vitamin K +4500%
Equal in Vitamin B12 - 2.55
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 E +714.3%
Contains more Vitamin D +13000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +123.5%
Contains more Vitamin B6 +397.7%
Contains more Folate +88.9%
Contains more Vitamin B2 +85.2%
Contains more Vitamin K +4500%
Equal in Vitamin B12 - 2.55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
1
:
3
Lamb
Contains more Water +20.5%
Contains more Protein +11%
Contains more Fats +69.6%
Equal in Other - 0.82
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Water +20.5%
Contains more Protein +11%
Contains more Fats +69.6%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
1
Lamb
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +201.5%
Contains more Monounsaturated Fat +111%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +201.5%
Contains more Monounsaturated Fat +111%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Lamb Opinion
Protein 22.1g 24.52g Lamb
Fats 12.35g 20.94g Lamb
Calories 206kcal 294kcal Lamb
Calcium 15mg 17mg Lamb
Iron 0.34mg 1.88mg Lamb
Magnesium 30mg 23mg Salmon
Phosphorus 252mg 188mg Salmon
Potassium 384mg 310mg Salmon
Sodium 61mg 72mg Salmon
Zinc 0.43mg 4.46mg Lamb
Copper 0.049mg 0.119mg Lamb
Manganese 0.016mg 0.022mg Lamb
Selenium 41.4µg 26.4µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.14mg Salmon
Vitamin D 526IU 2IU Salmon
Vitamin D 13.1µg 0.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.1mg Salmon
Vitamin B2 0.135mg 0.25mg Lamb
Vitamin B3 8.045mg 6.66mg Salmon
Vitamin B5 1.475mg 0.66mg Salmon
Vitamin B6 0.647mg 0.13mg Salmon
Folate 34µg 18µg Salmon
Vitamin B12 2.8µg 2.55µg Salmon
Vitamin K 0.1µg 4.6µg Lamb
Tryptophan 0.248mg 0.287mg Lamb
Threonine 0.969mg 1.05mg Lamb
Isoleucine 1.018mg 1.183mg Lamb
Leucine 1.796mg 1.908mg Lamb
Lysine 2.03mg 2.166mg Lamb
Methionine 0.654mg 0.629mg Salmon
Phenylalanine 0.863mg 0.998mg Lamb
Valine 1.139mg 1.323mg Lamb
Histidine 0.651mg 0.777mg Lamb
Cholesterol 63mg 97mg Salmon
Saturated Fat 2.397g 8.83g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 8.82g Lamb
Polyunsaturated fat 4.553g 1.51g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
52%
Lamb
Minerals Daily Need Coverage Score
44%
Salmon
52%
Lamb

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 6.433g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $10.7)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.