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Lamb loin vs. Steak — In-Depth Nutrition Comparison

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Important differences between lamb loin and steak

  • Lamb loin has more vitamin B3 and polyunsaturated fat; however, steak has more vitamin B6, zinc, and selenium.
  • Steak's daily need coverage for vitamin B6 is 30% more.
  • Lamb loin has 2 times more polyunsaturated fat than steak. Lamb loin has 1.87g of polyunsaturated fat, while steak has 0.896g.
  • Steak is lower in cholesterol.

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

Infographic

Lamb loin 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% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Steak
4
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 CalciumCalcium +50%
Contains more CopperCopper +40%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +13.2%
Contains more ZincZinc +85.9%
Contains more SeleniumSelenium +29.3%
~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% 2.2% 1.5% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Steak
3
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 +35.1%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +193.8%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B6Vitamin B6 +354.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B12 ~2.2µg

All nutrients comparison - raw data values

Nutrient Lamb loin Steak DV% diff.
Vitamin B6 0.11mg 0.5mg 30%
Zinc 3.41mg 6.34mg 27%
Choline 88.4mg 16%
Vitamin B5 0.65mg 13%
Selenium 24.6µg 31.8µg 13%
Vitamin B3 7.1mg 5.149mg 12%
Saturated fat 10.24g 8.443g 8%
Fats 23.59g 19.02g 7%
Cholesterol 95mg 78mg 6%
Polyunsaturated fat 1.87g 0.896g 6%
Vitamin B2 0.24mg 0.301mg 5%
Protein 22.55g 24.85g 5%
Iron 2.12mg 2.4mg 4%
Copper 0.119mg 0.085mg 4%
Vitamin K 4.7µg 1.6µg 3%
Folate 19µg 6µg 3%
Vitamin B1 0.1mg 0.074mg 2%
Calories 309kcal 271kcal 2%
Phosphorus 180mg 163mg 2%
Manganese 0.02mg 1%
Vitamin E 0.11mg 1%
Vitamin A 0µg 7µg 1%
Potassium 246mg 279mg 1%
Calcium 18mg 12mg 1%
Monounsaturated fat 9.68g 9.171g 1%
Vitamin D 2IU 6IU 1%
Magnesium 23mg 23mg 0%
Sodium 64mg 58mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B12 2.21µg 2.2µg 0%
Tryptophan 0.264mg 0.278mg 0%
Threonine 0.965mg 1.171mg 0%
Isoleucine 1.088mg 1.157mg 0%
Leucine 1.754mg 2.142mg 0%
Lysine 1.991mg 2.38mg 0%
Methionine 0.579mg 0.672mg 0%
Phenylalanine 0.918mg 0.997mg 0%
Valine 1.217mg 1.242mg 0%
Histidine 0.714mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 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 FatsFats +24%
Contains more OtherOther +151.9%
Contains more ProteinProtein +10.2%
~equal in Carbs ~0g
~equal in Water ~55.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 44% 9%
Saturated fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 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 more Poly. FatPolyunsaturated fat +108.7%
Contains less Sat. FatSaturated fat -17.5%
~equal in Monounsaturated fat ~9.171g

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.