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Lamb vs. Beefsteak — In-Depth Nutrition Comparison

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What are the main differences between Lamb and Beefsteak?

  • Lamb is richer in Vitamin B12, Vitamin B2, Copper, and Monounsaturated Fat, yet Beefsteak is richer in Vitamin B6.
  • Lamb's daily need coverage for Vitamin B12 is 49% higher.
  • Lamb has 2 times more Vitamin B2 than Beefsteak. Lamb has 0.25mg of Vitamin B2, while Beefsteak has 0.14mg.
  • Beefsteak contains less Saturated Fat.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled types in this comparison.

Infographic

Lamb vs Beefsteak 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.
Lamb
3
:
Contains more Iron +15.3%
Contains more Copper +63%
Contains more Manganese +144.4%
Contains more Calcium +29.4%
Contains more Phosphorus +13.3%
Contains less Sodium -20.8%
Equal in Magnesium - 23
Equal in Potassium - 340
Equal in Zinc - 4.85
Equal in Selenium - 28.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 62% 17% 92% 30% 8% 133% 25% 2% 158%
Contains more Iron +15.3%
Contains more Copper +63%
Contains more Manganese +144.4%
Contains more Calcium +29.4%
Contains more Phosphorus +13.3%
Contains less Sodium -20.8%
Equal in Magnesium - 23
Equal in Potassium - 340
Equal in Zinc - 4.85
Equal in Selenium - 28.8

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.
Lamb
7
:
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +25.2%
Contains more Folate +125%
Contains more Vitamin B12 +84.8%
Contains more Vitamin K +187.5%
Contains more Vitamin E +221.4%
Contains more Vitamin B6 +350%
Equal in Vitamin B3 - 6.978
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 0% 20% 33% 131% 32% 135% 6% 173% 4%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B5 +25.2%
Contains more Folate +125%
Contains more Vitamin B12 +84.8%
Contains more Vitamin K +187.5%
Contains more Vitamin E +221.4%
Contains more Vitamin B6 +350%
Equal in Vitamin B3 - 6.978

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
:
Contains more Fats +38.6%
Contains more Other +290.5%
Equal in Protein - 26.72
Equal in Water - 57.96
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more Fats +38.6%
Contains more Other +290.5%
Equal in Protein - 26.72
Equal in Water - 57.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
:
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +169.6%
Contains less Saturated Fat -32.6%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
46% 49% 4%
Saturated Fat: 5.951 g
Monounsaturated Fat: 6.298 g
Polyunsaturated fat: 0.56 g
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +169.6%
Contains less Saturated Fat -32.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Beefsteak
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Lamb Beefsteak Opinion
Protein 24.52g 26.72g Beefsteak
Fats 20.94g 15.11g Lamb
Calories 294kcal 250kcal Lamb
Calcium 17mg 22mg Beefsteak
Iron 1.88mg 1.63mg Lamb
Magnesium 23mg 23mg
Phosphorus 188mg 213mg Beefsteak
Potassium 310mg 340mg Beefsteak
Sodium 72mg 57mg Beefsteak
Zinc 4.46mg 4.85mg Beefsteak
Copper 0.119mg 0.073mg Lamb
Manganese 0.022mg 0.009mg Lamb
Selenium 26.4µg 28.8µg Beefsteak
Vitamin E 0.14mg 0.45mg Beefsteak
Vitamin D 2IU Lamb
Vitamin D 0.1µg Lamb
Vitamin B1 0.1mg 0.078mg Lamb
Vitamin B2 0.25mg 0.14mg Lamb
Vitamin B3 6.66mg 6.978mg Beefsteak
Vitamin B5 0.66mg 0.527mg Lamb
Vitamin B6 0.13mg 0.585mg Beefsteak
Folate 18µg 8µg Lamb
Vitamin B12 2.55µg 1.38µg Lamb
Vitamin K 4.6µg 1.6µg Lamb
Tryptophan 0.287mg 0.173mg Lamb
Threonine 1.05mg 1.054mg Beefsteak
Isoleucine 1.183mg 1.201mg Beefsteak
Leucine 1.908mg 2.099mg Beefsteak
Lysine 2.166mg 2.23mg Beefsteak
Methionine 0.629mg 0.687mg Beefsteak
Phenylalanine 0.998mg 1.042mg Beefsteak
Valine 1.323mg 1.309mg Lamb
Histidine 0.777mg 0.842mg Beefsteak
Cholesterol 97mg 79mg Beefsteak
Saturated Fat 8.83g 5.951g Beefsteak
Monounsaturated Fat 8.82g 6.298g Lamb
Polyunsaturated fat 1.51g 0.56g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Beefsteak
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
52%
Lamb
45%
Beefsteak
Minerals Daily Need Coverage Score
52%
Lamb
53%
Beefsteak

Comparison summary

Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Beefsteak
Beefsteak is lower in Saturated Fat (difference - 2.879g)
Which food is cheaper?
Beefsteak
Beefsteak is cheaper (difference - $2.3)
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.