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  6. Lamb vs. Beefsteak raw

Lamb vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between lamb and beefsteak raw?

  • Lamb is richer in vitamin B3 and vitamin B2, yet beefsteak raw is richer in vitamin B6, zinc, and vitamin B12.
  • Lamb's daily need coverage for saturated fat is 35% higher.
  • Lamb has 6 times more folate than beefsteak raw. Lamb has 18µg of folate, while beefsteak raw has 3µg.
  • Beefsteak raw 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 sirloin cap steak, boneless, separable lean, only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Lamb vs Beefsteak raw 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
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +240%
Contains more CopperCopper +50.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +21%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -23.6%
~equal in Magnesium ~25mg
~equal in Iron ~2mg
~equal in Selenium ~27.9µg

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
Lamb
8
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +206.7%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +317.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B12 ~2.69µg

All nutrients comparison - raw data values

Nutrient Lamb Beefsteak raw DV% diff.
Vitamin B6 0.13mg 0.543mg 32%
Saturated fat 8.83g 1.875g 32%
Fats 20.94g 5.36g 24%
Choline 93.7mg 17%
Monounsaturated fat 8.82g 2.354g 16%
Vitamin B5 0.66mg 13%
Vitamin B3 6.66mg 5.048mg 10%
Cholesterol 97mg 67mg 10%
Polyunsaturated fat 1.51g 0.189g 9%
Calories 294kcal 134kcal 8%
Zinc 4.46mg 5.3mg 8%
Vitamin B12 2.55µg 2.69µg 6%
Protein 24.52g 21.38g 6%
Vitamin B2 0.25mg 0.182mg 5%
Phosphorus 188mg 220mg 5%
Folate 18µg 3µg 4%
Copper 0.119mg 0.079mg 4%
Selenium 26.4µg 27.9µg 3%
Vitamin K 4.6µg 1.5µg 3%
Vitamin B1 0.1mg 0.075mg 2%
Iron 1.88mg 2mg 2%
Potassium 310mg 375mg 2%
Manganese 0.022mg 1%
Vitamin E 0.14mg 1%
Sodium 72mg 55mg 1%
Calcium 17mg 5mg 1%
Vitamin D 2IU 3IU 0%
Magnesium 23mg 25mg 0%
Vitamin A 0µg 2µg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.253g N/A
Tryptophan 0.287mg 0.262mg 0%
Threonine 1.05mg 1.099mg 0%
Isoleucine 1.183mg 1.09mg 0%
Leucine 1.908mg 2.011mg 0%
Lysine 2.166mg 2.247mg 0%
Methionine 0.629mg 0.621mg 0%
Phenylalanine 0.998mg 0.931mg 0%
Valine 1.323mg 1.152mg 0%
Histidine 0.777mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +14.7%
Contains more FatsFats +290.7%
Contains more OtherOther +148.5%
Contains more WaterWater +35.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +274.7%
Contains more Poly. FatPolyunsaturated fat +698.9%
Contains less Sat. FatSaturated fat -78.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.