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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 polyunsaturated fat, yet beefsteak is richer in vitamin B6.
  • Lamb's daily need coverage for vitamin B12 is 49% higher.
  • Lamb has 3 times more polyunsaturated fat than beefsteak. Lamb has 1.51g of polyunsaturated fat, while beefsteak has 0.56g.
  • 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more IronIron +15.3%
Contains more CopperCopper +63%
Contains more ManganeseManganese +144.4%
Contains more CalciumCalcium +29.4%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -20.8%
~equal in Magnesium ~23mg
~equal in Potassium ~340mg
~equal in Zinc ~4.85mg
~equal in Selenium ~28.8µg

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
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B12Vitamin B12 +84.8%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +221.4%
Contains more Vitamin B6Vitamin B6 +350%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.978mg
~equal in Choline ~101.8mg

All nutrients comparison - raw data values

Nutrient Lamb Beefsteak DV% diff.
Vitamin B12 2.55µg 1.38µg 49%
Vitamin B6 0.13mg 0.585mg 35%
Saturated fat 8.83g 5.951g 13%
Fats 20.94g 15.11g 9%
Vitamin B2 0.25mg 0.14mg 8%
Cholesterol 97mg 79mg 6%
Polyunsaturated fat 1.51g 0.56g 6%
Monounsaturated fat 8.82g 6.298g 6%
Copper 0.119mg 0.073mg 5%
Selenium 26.4µg 28.8µg 4%
Protein 24.52g 26.72g 4%
Phosphorus 188mg 213mg 4%
Zinc 4.46mg 4.85mg 4%
Vitamin K 4.6µg 1.6µg 3%
Iron 1.88mg 1.63mg 3%
Vitamin B5 0.66mg 0.527mg 3%
Folate 18µg 8µg 3%
Calories 294kcal 250kcal 2%
Vitamin B3 6.66mg 6.978mg 2%
Vitamin B1 0.1mg 0.078mg 2%
Vitamin E 0.14mg 0.45mg 2%
Manganese 0.022mg 0.009mg 1%
Vitamin D 0.1µg 1%
Sodium 72mg 57mg 1%
Potassium 310mg 340mg 1%
Choline 93.7mg 101.8mg 1%
Calcium 17mg 22mg 1%
Vitamin D 2IU 0%
Magnesium 23mg 23mg 0%
Tryptophan 0.287mg 0.173mg 0%
Threonine 1.05mg 1.054mg 0%
Isoleucine 1.183mg 1.201mg 0%
Leucine 1.908mg 2.099mg 0%
Lysine 2.166mg 2.23mg 0%
Methionine 0.629mg 0.687mg 0%
Phenylalanine 0.998mg 1.042mg 0%
Valine 1.323mg 1.309mg 0%
Histidine 0.777mg 0.842mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
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 FatsFats +38.6%
Contains more OtherOther +290.5%
~equal in Protein ~26.72g
~equal in Carbs ~0g
~equal in Water ~57.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +169.6%
Contains less Sat. FatSaturated fat -32.6%

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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 - 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.