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Lamb leg vs. Steak — In-Depth Nutrition Comparison

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How are lamb leg and steak different?

  • Lamb leg is richer in vitamin B12 and vitamin B3, while steak is higher in zinc, vitamin B6, selenium, iron, vitamin B2, and monounsaturated fat.
  • Steak covers your daily need for zinc, 27% more than lamb leg.
  • Lamb leg is lower in saturated fat.

Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Lamb leg vs Steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CopperCopper +32.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +12%
Contains more IronIron +44.6%
Contains more ZincZinc +91%
Contains more SeleniumSelenium +53.6%
~equal in Magnesium ~23mg
~equal in Phosphorus ~163mg
~equal in Sodium ~58mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
Steak
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +13.6%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B6Vitamin B6 +233.3%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lamb leg Steak DV% diff.
Zinc 3.32mg 6.34mg 27%
Vitamin B6 0.15mg 0.5mg 27%
Selenium 20.7µg 31.8µg 20%
Protein 17.91g 24.85g 14%
Vitamin B5 0.69mg 14%
Vitamin B12 2.5µg 2.2µg 13%
Iron 1.66mg 2.4mg 9%
Vitamin B3 6.26mg 5.149mg 7%
Saturated fat 7.43g 8.443g 5%
Monounsaturated fat 7g 9.171g 5%
Vitamin B2 0.23mg 0.301mg 5%
Vitamin B1 0.13mg 0.074mg 5%
Folate 19µg 6µg 3%
Copper 0.113mg 0.085mg 3%
Polyunsaturated fat 1.35g 0.896g 3%
Cholesterol 69mg 78mg 3%
Fats 17.07g 19.02g 3%
Calories 230kcal 271kcal 2%
Manganese 0.02mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.21mg 1%
Vitamin A 0µg 7µg 1%
Phosphorus 170mg 163mg 1%
Vitamin K 1.6µg 1%
Potassium 249mg 279mg 1%
Vitamin D 6IU 1%
Magnesium 23mg 23mg 0%
Calcium 9mg 12mg 0%
Sodium 56mg 58mg 0%
Tryptophan 0.209mg 0.278mg 0%
Threonine 0.767mg 1.171mg 0%
Isoleucine 0.864mg 1.157mg 0%
Leucine 1.393mg 2.142mg 0%
Lysine 1.582mg 2.38mg 0%
Methionine 0.46mg 0.672mg 0%
Phenylalanine 0.729mg 0.997mg 0%
Valine 0.967mg 1.242mg 0%
Histidine 0.567mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +15.7%
Contains more OtherOther +29.6%
Contains more ProteinProtein +38.7%
Contains more FatsFats +11.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 44% 9%
Saturated fat: Sat. Fat 7.43 g
Monounsaturated fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 g
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -12%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains more Mono. FatMonounsaturated fat +31%

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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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.