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Lamb vs. Pork — In-Depth Nutrition Comparison

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The main differences between Lamb and Pork

  • Lamb has more Vitamin B12, Zinc, Iron, and Vitamin B3, however, Pork has more Vitamin B1, Selenium, Vitamin B6, Vitamin D, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Lamb is 77% higher.
  • Pork has 2 times less Iron than Lamb. Lamb has 1.88mg of Iron, while Pork has 0.87mg.
  • Pork is lower in Saturated Fat.

Food types used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Lamb vs Pork 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
4
:
6
Pork
Contains more Iron +116.1%
Contains more Zinc +86.6%
Contains more Copper +63%
Contains more Manganese +144.4%
Contains more Calcium +11.8%
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +36.5%
Contains less Sodium -13.9%
Contains more Selenium +71.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +116.1%
Contains more Zinc +86.6%
Contains more Copper +63%
Contains more Manganese +144.4%
Contains more Calcium +11.8%
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +36.5%
Contains less Sodium -13.9%
Contains more Selenium +71.6%

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
4
:
8
Pork
Contains more Vitamin B3 +32.2%
Contains more Folate +260%
Contains more Vitamin B12 +264.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +777%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B6 +256.9%
Equal in Vitamin B5 - 0.698
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B3 +32.2%
Contains more Folate +260%
Contains more Vitamin B12 +264.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +777%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B6 +256.9%
Equal in Vitamin B5 - 0.698

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
1
:
3
Pork
Contains more Fats +50.4%
Contains more Protein +11.4%
Equal in Water - 57.87
Equal in Other - 0.89
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +50.4%
Contains more Protein +11.4%
Equal in Water - 57.87
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
:
1
Pork
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +25.8%
Contains less Saturated Fat -40.8%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +25.8%
Contains less Saturated Fat -40.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Pork
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lamb Pork Opinion
Protein 24.52g 27.32g Pork
Fats 20.94g 13.92g Lamb
Calories 294kcal 242kcal Lamb
Calcium 17mg 19mg Pork
Iron 1.88mg 0.87mg Lamb
Magnesium 23mg 28mg Pork
Phosphorus 188mg 246mg Pork
Potassium 310mg 423mg Pork
Sodium 72mg 62mg Pork
Zinc 4.46mg 2.39mg Lamb
Copper 0.119mg 0.073mg Lamb
Manganese 0.022mg 0.009mg Lamb
Selenium 26.4µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.14mg 0.29mg Pork
Vitamin D 2IU 53IU Pork
Vitamin D 0.1µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.1mg 0.877mg Pork
Vitamin B2 0.25mg 0.321mg Pork
Vitamin B3 6.66mg 5.037mg Lamb
Vitamin B5 0.66mg 0.698mg Pork
Vitamin B6 0.13mg 0.464mg Pork
Folate 18µg 5µg Lamb
Vitamin B12 2.55µg 0.7µg Lamb
Vitamin K 4.6µg 0µg Lamb
Tryptophan 0.287mg 0.338mg Pork
Threonine 1.05mg 1.234mg Pork
Isoleucine 1.183mg 1.26mg Pork
Leucine 1.908mg 2.177mg Pork
Lysine 2.166mg 2.446mg Pork
Methionine 0.629mg 0.712mg Pork
Phenylalanine 0.998mg 1.086mg Pork
Valine 1.323mg 1.473mg Pork
Histidine 0.777mg 1.067mg Pork
Cholesterol 97mg 80mg Pork
Saturated Fat 8.83g 5.23g Pork
Monounsaturated Fat 8.82g 6.19g Lamb
Polyunsaturated fat 1.51g 1.2g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Pork
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
56%
Pork
Minerals Daily Need Coverage Score
52%
Lamb
55%
Pork

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 3.6g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.5)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.