Lamb vs. Mackerel — Health Impact and Nutrition Comparison

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

Fat type breakdown side-by-side comparison

Lamb

1

Saturated Fat: Sat. Fat 8.83 g

Monounsaturated Fat: Mono. Fat 8.82 g

Polyunsaturated fat: Poly. Fat 1.51 g

Mackerel

2

Saturated Fat: Sat. Fat 4.176 g

Monounsaturated Fat: Mono. Fat 7.006 g

Polyunsaturated fat: Poly. Fat 4.3 g

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

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

5

Mackerel

7

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%

~equal in Vitamin B3 ~6.85mg

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

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

5

Mackerel

4

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%

~equal in Manganese ~0.02mg

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

Lamb and mackerel are oxalate-free.

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.

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).