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Lamb vs. Roast beef — In-Depth Nutrition Comparison

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A recap on differences between lamb and roast beef

  • Lamb has more selenium, vitamin B12, zinc, and choline; however, roast beef is higher in vitamin B6, potassium, and phosphorus.
  • Lamb covers your daily saturated fat needs 38% more than roast beef.
  • Roast beef contains 2 times less choline than lamb. Lamb contains 93.7mg of choline, while roast beef contains 43.9mg.
  • Roast beef has less saturated fat.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Roast beef, deli style, prepackaged, sliced.

Infographic

Lamb vs Roast beef 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +240%
Contains more CopperCopper +38.4%
Contains more ZincZinc +39.4%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +46.7%
Contains more SeleniumSelenium +79.6%
Contains more PotassiumPotassium +108.7%
Contains more PhosphorusPhosphorus +28.7%
~equal in Iron ~2.05mg

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
9
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%
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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +260%
Contains more CholineCholine +113.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +253.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Lamb Roast beef DV% diff.
Saturated fat 8.83g 1.318g 34%
Sodium 72mg 853mg 34%
Fats 20.94g 3.69g 27%
Vitamin B6 0.13mg 0.46mg 25%
Vitamin B12 2.55µg 2.04µg 21%
Selenium 26.4µg 14.7µg 21%
Monounsaturated fat 8.82g 1.521g 18%
Cholesterol 97mg 51mg 15%
Protein 24.52g 18.62g 12%
Zinc 4.46mg 3.2mg 11%
Potassium 310mg 647mg 10%
Choline 93.7mg 43.9mg 9%
Calories 294kcal 115kcal 9%
Polyunsaturated fat 1.51g 0.27g 8%
Phosphorus 188mg 242mg 8%
Vitamin B3 6.66mg 5.581mg 7%
Vitamin B1 0.1mg 0.043mg 5%
Copper 0.119mg 0.086mg 4%
Folate 18µg 5µg 3%
Vitamin B2 0.25mg 0.213mg 3%
Vitamin K 4.6µg 1.6µg 3%
Vitamin E 0.14mg 0.49mg 2%
Iron 1.88mg 2.05mg 2%
Vitamin B5 0.66mg 0.566mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 17mg 5mg 1%
Magnesium 23mg 20mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Vitamin D 2IU 1IU 0%
Sugar 0g 0.29g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.022mg 0.015mg 0%
Trans fat 0.148g N/A
Tryptophan 0.287mg 0%
Threonine 1.05mg 0%
Isoleucine 1.183mg 0%
Leucine 1.908mg 0%
Lysine 2.166mg 0%
Methionine 0.629mg 0%
Phenylalanine 0.998mg 0%
Valine 1.323mg 0%
Histidine 0.777mg 0%
Omega-3 - EPA 0g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +467.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.2%
Contains more OtherOther +306.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +479.9%
Contains more Poly. FatPolyunsaturated fat +459.3%
Contains less Sat. FatSaturated fat -85.1%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.