Lamb vs. Mackerel — Health Impact and Nutrition Comparison
Summary
Mackerel provides fewer calories and less total fat and is richer in omega-3 fatty acids, but lamb offers more protein and cholesterol. Mackerel also has significantly higher levels of vitamins B12 and B6 and more potassium, magnesium, phosphorus, selenium, and sodium. Lamb contains more folate, choline, zinc, and copper.
Table of contents
Introduction
The food types compared in this article are cooked lamb and cooked Atlantic mackerel.
Nutrition
This part of the article will compare the nutritional information of lamb and Atlantic mackerel.
Macronutrients and Calories
Lamb and mackerel have similar nutritional densities. Both contain 53% water.
Macronutrient Comparison
Contains
more
FatsFats
+17.6%
Contains
more
OtherOther
+518.3%
Calories
A 100g lamb has 294 calories, whereas mackerel offers 262 calories. The serving size for mackerel and lamb is 3oz or 85g. One serving of lamb has 250 kcal, whereas one serving of mackerel contains 223 kcal.
Protein
Compared to mackerel, lamb provides more protein. A 100 g serving of lamb and mackerel have 24.52g and 23.85g of protein, respectively. Both contain all essential amino acids, but lamb is higher in all of them except for leucine, lysine, and methionine.
Fats
Lamb has more total fat than mackerel. In a 100g serving, lamb and mackerel contain 20.94g and 17.81g of total fat, respectively.
Mackerel provides over two times less saturated fats and three times more polyunsaturated fats, whereas lamb is high in monounsaturated fats.
Fat Type Comparison
Contains
more
Mono. FatMonounsaturated fat
+25.9%
Contains
less
Sat. FatSaturated fat
-52.7%
Contains
more
Poly. FatPolyunsaturated fat
+184.8%
Omega-3 fatty acids
Lamb has no omega-3 fatty acids, whereas mackerel has 1.3g of omega-3 fatty acids(DHA, EPA, and DPA).
Cholesterol
Lamb provides more cholesterol than mackerel. In a 100g serving, lamb and mackerel have 97mg and 75mg of cholesterol, respectively.
Carbohydrates
Lamb and mackerel do not contain carbohydrates.
Vitamins
Mackerel has over 7.5 times more vitamin B12 and 3.5 times more vitamin B6, whereas lamb contains nine times more folate.
Lamb has more choline, whereas mackerel has more vitamins B2, B3, and B5. Moreover, mackerel contains 180IU of vitamin A, while lamb lacks it.
Vitamin Comparison
Contains
more
Vitamin EVitamin E
+∞%
Contains
more
Vitamin DVitamin D
+∞%
Contains
more
Vitamin KVitamin K
+∞%
Contains
more
FolateFolate
+800%
Contains
more
CholineCholine
+∞%
Contains
more
Vitamin CVitamin C
+∞%
Contains
more
Vitamin AVitamin A
+∞%
Contains
more
Vitamin B1Vitamin B1
+59%
Contains
more
Vitamin B2Vitamin B2
+64.8%
Contains
more
Vitamin B5Vitamin B5
+50%
Contains
more
Vitamin B6Vitamin B6
+253.8%
Contains
more
Vitamin B12Vitamin B12
+645.1%
Minerals
Mackerel is high in potassium, phosphorus, and sodium. In a 100g serving, mackerel and lamb provide 83mg and 72mg of sodium, respectively. Mackerel has over two times more selenium and four times more magnesium, whereas lamb has over 4.7 times more zinc and 1.2 times more copper.
Mineral Comparison
Contains
more
CalciumCalcium
+13.3%
Contains
more
IronIron
+19.7%
Contains
more
CopperCopper
+26.6%
Contains
more
ZincZinc
+374.5%
Contains
less
SodiumSodium
-13.3%
Contains
more
MagnesiumMagnesium
+321.7%
Contains
more
PotassiumPotassium
+29.4%
Contains
more
PhosphorusPhosphorus
+47.9%
Contains
more
SeleniumSelenium
+95.5%
Mercury Level
Compared to other types of mackerel, Atlantic mackerel has a lower mercury concentration (PPM)(0.05). In contrast, King mackerel has a higher PPM(0.73)(1).
Oxalate
Glycemic Index
Lamb and mackerel are classified as low glycemic index foods because they contain no carbohydrates. The glycemic indexes of both foods are 0.
Acidity
The potential renal acid load (PRAL) is a way to determine the acidity of foods. The PRAL value of lamb is 11.6, while mackerel has a PRAL value of 10.8. Both of them are acidic.
Weight Loss & Diets
Vegan/ Vegetarian: Lamb and mackerel come from animals and are not vegan or vegetarian-friendly.
Pescatarian Diet: Mackerel is allowed in a pescatarian diet, where individuals consume fish and seafood but avoid other types of meat, including lamb.
Mediterranean: Lamb and mackerel can be an option if consumed in moderation and prepared healthily.
Keto: The keto diet includes low-carb, high-protein, and high-fat foods.
Lamb and mackerel are suitable for the keto diet due to their low carb.
Paleo: The paleo diet emphasizes eating natural, unadulterated foods and avoiding manufactured foods. The emphasis is on wild-caught fish, as farmed fish might contain added hormones or antibiotics that are not Paleo-compliant. When choosing lamb, look for grass-fed options. They are healthier and more consistent with the Paleo diet's principles.
DASH: Lamb and mackerel can be part of the DASH (Dietary Approaches to Stop Hypertension) diet.
Health Impact
Cardiovascular Health
EPA and DHA fatty acids found in mackerel can impact cardiovascular health by reducing inflammation, improving peripheral artery disease, preventing major coronary events, and aiding in anticoagulation. Additionally, EPA and DHA have shown potential benefits in preventing diseases, managing weight, and enhancing cognitive function in individuals with very mild Alzheimer's disease (2).
The study suggests that even a moderate increase in omega-3 fatty acids from eating mackerel can improve lipid characteristics, including reducing triglycerides and enhancing the HDL/total cholesterol ratio, in healthy individuals (3).
Studies have shown that consuming red and processed meat like lamb is associated with a higher risk of developing cardiovascular diseases. Red meat is associated with an increased risk of overall mortality (4).
Pregnancy
You can consume fish during pregnancy because moderate scientific evidence indicates it can aid in your baby's cognitive development.
Pregnant or breastfeeding individuals should eat 8 to 12 ounces of a variety of low-methylmercury fish per week. Research indicates that EPA and DHA are essential for fetal development, supporting neuronal, retinal, and immune functions, whereas methylmercury can harm the developing brain and nervous system.
The highest levels of methylmercury have large, long-lived fish, such as king mackerel, marlin, shark, swordfish, and bigeye tuna. In contrast, Atlantic mackerel has low methylmercury and is the best choice for pregnant women (2,5).
Consuming red and processed meat during the first trimester of pregnancy may be linked to an increased risk of gestational diabetes mellitus (GDM). Gestational diabetes mellitus (GDM) is a common pregnancy complication marked by the first occurrence or initial signs of impaired glucose tolerance during pregnancy (6).
According to the study, consuming red meat leads to the production of triethylamine-N-oxide (TMAO), which can negatively impact vascular health, contribute to kidney disease, and might be linked to complications such as preeclampsia during pregnancy (7).
Skin Health
Lamb is a good source of zinc. Zinc is essential for keeping healthy skin, especially in acne vulgaris and hidradenitis suppurativa. Preliminary evidence suggests that zinc may help manage these conditions, although more research is needed (8).
Mackerel is an excellent source of omega-3 fatty acids and vitamin B12 (cobalamin), which are essential for maintaining skin health. Cobalamin deficiency is often associated with skin issues such as hyperpigmentation, changes in hair and nails, and oral changes like glossitis (9).
Omega-3s help reduce inflammation, maintain skin moisture, and may aid in preventing acne and premature aging (10, 11).
Cancer
Overall, according to the study, fish consumption may lower the risk of colon cancer but not rectal cancer. Consuming more lamb may significantly increase the risk of colon cancer, whereas consuming more pork may increase the risk of rectal cancer (12, 13).
Discrepancies exist in the association between omega-3 fatty acids and breast cancer and brain tumors based on the study.
There is weak evidence linking omega-3 fatty acids to hepatocellular carcinoma(HCC) and prostate cancer (14).
Classification
Lamb belongs to the order Artiodactyla and the family Bovidae. In contrast, mackerel belongs to the order Scombriformes and the family Scombridae.
Appearance
Fresh lamb meat is typically bright red to dark red, and the fat is white or slightly creamy.
Cooked lamb can range from pink to a more uniform brown or gray, with the fat becoming more translucent or golden brown.
Raw mackerel features a distinctive coloration, with a dark, metallic blue or greenish-blue back and silvery sides. The flesh is a creamy pink to light beige. When cooked, the flesh turns to a whiter or beige color, while the skin retains some of its silvery sheen.
Lamb is firm and springy when raw but becomes tender when cooked. In contrast, mackerel is firm and oily when raw but turns moist and flaky when cooked.
Taste and Use
Lamb has earthy and savory notes, especially in older cuts like mutton, while young lamb is tender with a mild sweetness. Mackerel offers a rich, oily taste with a slightly salty flavor, reflecting its ocean habitat.
Young lamb varieties are tender and ideal for quick, delicate dishes. As lamb ages into yearling lamb and mutton, the flavor becomes more robust and the texture firmer, perfect for slow-cooked meals.
Mackerel varieties range from the milder Atlantic mackerel, enjoyed smoked or canned, to the rich, oily chub mackerel. Spanish mackerel has a sweet, rich taste, and king mackerel is firm and less oily, both great for grilling and smoking. Indian mackerel, with its strong, distinctive flavor, shines in Asian cuisines.
Sources
- https://www.fda.gov/food/
- https://www.sciencedirect.com/science/article/
- https://link.springer.com/article/
- https://journals.lww.com/cardiologyinreview/
- https://www.fda.gov/food
- https://www.nature.com/articles/
- https://www.ajog.org/article/
- https://pubmed.ncbi.nlm.nih.gov/31745908/
- https://pubmed.ncbi.nlm.nih.gov/25559140/
- https://pubmed.ncbi.nlm.nih.gov/32463305/
- https://link.springer.com/chapter/
- https://www.cureus.com/articles/
- https://onlinelibrary.wiley.com/doi/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7490175/
Infographic
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.55µg | 19µg | 685% |
| Selenium | 26.4µg | 51.6µg | 46% |
| Zinc | 4.46mg | 0.94mg | 32% |
| Vitamin B6 | 0.13mg | 0.46mg | 25% |
| Saturated fat | 8.83g | 4.176g | 21% |
| Polyunsaturated fat | 1.51g | 4.3g | 19% |
| Magnesium | 23mg | 97mg | 18% |
| Choline | 93.7mg | 17% | |
| Phosphorus | 188mg | 278mg | 13% |
| Vitamin B2 | 0.25mg | 0.412mg | 12% |
| Cholesterol | 97mg | 75mg | 7% |
| Vitamin B5 | 0.66mg | 0.99mg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Monounsaturated fat | 8.82g | 7.006g | 5% |
| Fats | 20.94g | 17.81g | 5% |
| Vitamin B1 | 0.1mg | 0.159mg | 5% |
| Folate | 18µg | 2µg | 4% |
| Vitamin K | 4.6µg | 4% | |
| Iron | 1.88mg | 1.57mg | 4% |
| Copper | 0.119mg | 0.094mg | 3% |
| Potassium | 310mg | 401mg | 3% |
| Calories | 294kcal | 262kcal | 2% |
| Vitamin B3 | 6.66mg | 6.85mg | 1% |
| Protein | 24.52g | 23.85g | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin E | 0.14mg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Vitamin D | 2IU | 0% | |
| Calcium | 17mg | 15mg | 0% |
| Sodium | 72mg | 83mg | 0% |
| Manganese | 0.022mg | 0.02mg | 0% |
| Tryptophan | 0.287mg | 0.267mg | 0% |
| Threonine | 1.05mg | 1.045mg | 0% |
| Isoleucine | 1.183mg | 1.099mg | 0% |
| Leucine | 1.908mg | 1.938mg | 0% |
| Lysine | 2.166mg | 2.19mg | 0% |
| Methionine | 0.629mg | 0.706mg | 0% |
| Phenylalanine | 0.998mg | 0.931mg | 0% |
| Valine | 1.323mg | 1.228mg | 0% |
| Histidine | 0.777mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
People also compare
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.
- Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
- Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.