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Lamb vs. Potato — In-Depth Nutrition Comparison

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The main differences between lamb and potatoes

  • Lamb has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B2, and choline; however, potatoes have more vitamin C.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Potatoes have a higher glycemic index than lamb.

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 Potatoes, flesh and skin, raw.

Infographic

Lamb vs Potato 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
5
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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +41.7%
Contains more IronIron +132.1%
Contains more ZincZinc +1386.7%
Contains more PhosphorusPhosphorus +229.8%
Contains more SeleniumSelenium +6500%
Contains more PotassiumPotassium +37.1%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +809.1%
~equal in Magnesium ~23mg
~equal in Copper ~0.11mg

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
10
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%
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +681.3%
Contains more Vitamin B3Vitamin B3 +527.7%
Contains more Vitamin B5Vitamin B5 +123.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +130%
Contains more FolateFolate +20%
Contains more CholineCholine +674.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +129.2%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1096.1%
Contains more FatsFats +23166.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.5%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +440900%
Contains more Poly. FatPolyunsaturated fat +3495.2%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Potato DV% diff.
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 0.4µg 47%
Protein 24.52g 2.05g 45%
Saturated fat 8.83g 0.025g 40%
Zinc 4.46mg 0.3mg 38%
Vitamin B3 6.66mg 1.061mg 35%
Fats 20.94g 0.09g 32%
Cholesterol 97mg 0mg 32%
Vitamin C 0mg 19.7mg 22%
Monounsaturated fat 8.82g 0.002g 22%
Phosphorus 188mg 57mg 19%
Vitamin B2 0.25mg 0.032mg 17%
Choline 93.7mg 12.1mg 15%
Vitamin B6 0.13mg 0.298mg 13%
Iron 1.88mg 0.81mg 13%
Calories 294kcal 77kcal 11%
Polyunsaturated fat 1.51g 0.042g 10%
Manganese 0.022mg 0.2mg 8%
Fiber 0g 2.1g 8%
Vitamin B5 0.66mg 0.295mg 7%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Sodium 72mg 6mg 3%
Potassium 310mg 425mg 3%
Vitamin K 4.6µg 2µg 2%
Vitamin B1 0.1mg 0.081mg 2%
Copper 0.119mg 0.11mg 1%
Folate 18µg 15µg 1%
Calcium 17mg 12mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 0.01mg 1%
Net carbs 0g 15.39g N/A
Vitamin D 2IU 0IU 0%
Magnesium 23mg 23mg 0%
Sugar 0g 0.82g N/A
Tryptophan 0.287mg 0.021mg 0%
Threonine 1.05mg 0.067mg 0%
Isoleucine 1.183mg 0.066mg 0%
Leucine 1.908mg 0.098mg 0%
Lysine 2.166mg 0.107mg 0%
Methionine 0.629mg 0.032mg 0%
Phenylalanine 0.998mg 0.081mg 0%
Valine 1.323mg 0.103mg 0%
Histidine 0.777mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
Minerals Daily Need Coverage Score
52%
Lamb
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 8.805g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.1)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.