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Lamb vs. Salmon — In-Depth Nutrition Comparison

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How are Lamb and Salmon different?

  • Lamb is higher in Zinc, and Iron, however, Salmon is richer in Vitamin D, Vitamin B6, Selenium, Vitamin B1, Vitamin B5, and Vitamin B12.
  • Daily need coverage for Vitamin D from Salmon is 87% higher.
  • Lamb contains 10 times more Zinc than Salmon. While Lamb contains 4.46mg of Zinc, Salmon contains only 0.43mg.
  • Salmon has less Saturated Fat.

Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Lamb vs Salmon infographic
Infographic link

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
5
:
5
Salmon
Salmon
Contains more Calcium +13.3%
Contains more Iron +452.9%
Contains more Zinc +937.2%
Contains more Copper +142.9%
Contains more Manganese +37.5%
Contains more Magnesium +30.4%
Contains more Phosphorus +34%
Contains more Potassium +23.9%
Contains less Sodium -15.3%
Contains more Selenium +56.8%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +13.3%
Contains more Iron +452.9%
Contains more Zinc +937.2%
Contains more Copper +142.9%
Contains more Manganese +37.5%
Contains more Magnesium +30.4%
Contains more Phosphorus +34%
Contains more Potassium +23.9%
Contains less Sodium -15.3%
Contains more Selenium +56.8%

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
Lamb
2
:
10
Salmon
Salmon
Contains more Vitamin B2 +85.2%
Contains more Vitamin K +4500%
Contains more Vitamin A +∞%
Contains more Vitamin E +714.3%
Contains more Vitamin D +13000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +123.5%
Contains more Vitamin B6 +397.7%
Contains more Folate +88.9%
Equal in Vitamin B12 - 2.8
Lamb
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B2 +85.2%
Contains more Vitamin K +4500%
Contains more Vitamin A +∞%
Contains more Vitamin E +714.3%
Contains more Vitamin D +13000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +123.5%
Contains more Vitamin B6 +397.7%
Contains more Folate +88.9%
Equal in Vitamin B12 - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
1
Salmon
Salmon
Contains more Protein +11%
Contains more Fats +69.6%
Contains more Water +20.5%
Equal in Protein - 22.1
Equal in Other - 0.8
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +11%
Contains more Fats +69.6%
Contains more Water +20.5%
Equal in Protein - 22.1
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Salmon
Salmon
Contains more Monounsaturated Fat +111%
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +201.5%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +111%
Contains less Saturated Fat -72.9%
Contains more Polyunsaturated fat +201.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins 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 Salmon Opinion
Protein 24.52g 22.1g Lamb
Fats 20.94g 12.35g Lamb
Calories 294kcal 206kcal Lamb
Calcium 17mg 15mg Lamb
Iron 1.88mg 0.34mg Lamb
Magnesium 23mg 30mg Salmon
Phosphorus 188mg 252mg Salmon
Potassium 310mg 384mg Salmon
Sodium 72mg 61mg Salmon
Zinc 4.46mg 0.43mg Lamb
Copper 0.119mg 0.049mg Lamb
Manganese 0.022mg 0.016mg Lamb
Selenium 26.4µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.14mg 1.14mg Salmon
Vitamin D 2IU 526IU Salmon
Vitamin D 0.1µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.1mg 0.34mg Salmon
Vitamin B2 0.25mg 0.135mg Lamb
Vitamin B3 6.66mg 8.045mg Salmon
Vitamin B5 0.66mg 1.475mg Salmon
Vitamin B6 0.13mg 0.647mg Salmon
Folate 18µg 34µg Salmon
Vitamin B12 2.55µg 2.8µg Salmon
Vitamin K 4.6µg 0.1µg Lamb
Tryptophan 0.287mg 0.248mg Lamb
Threonine 1.05mg 0.969mg Lamb
Isoleucine 1.183mg 1.018mg Lamb
Leucine 1.908mg 1.796mg Lamb
Lysine 2.166mg 2.03mg Lamb
Methionine 0.629mg 0.654mg Salmon
Phenylalanine 0.998mg 0.863mg Lamb
Valine 1.323mg 1.139mg Lamb
Histidine 0.777mg 0.651mg Lamb
Cholesterol 97mg 63mg Salmon
Saturated Fat 8.83g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 8.82g 4.181g Lamb
Polyunsaturated fat 1.51g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Salmon
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
110%
Salmon
Minerals Daily Need Coverage Score
52%
Lamb
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 6.433g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $10.7)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.