Turkey vs Lamb - Nutrition comparison and Health impact

Calories

Lamb is higher in calories compared to turkey meat. Lamb contains 294 calories per 100g compared to turkey meat which has 189 calories. 

Lamb has 64% more calories compared to turkey meat. 

Carbs

Their carb content is negligible.

Fats

Turkey meat is leaner meat and contains fewer fats. Lamb has a three times higher fat content compared to turkey meat. Lamb meat contains nearly 21g of fat, whereas turkey meat contains 7.4g of fat. 

Saturated Fat

Lamb meat is higher in saturated fats. It contains nearly four times more saturated fats compared to turkey meat. Turkey meat contains 2.1g of saturated fats, whereas lamb contains 8.8g of saturated 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

Turkey meat

2

Saturated fat: Sat. Fat 2.155 g

Monounsaturated fat: Mono. Fat 2.647 g

Polyunsaturated fat: Poly. Fat 2.119 g

Contains more Mono. FatMonounsaturated fat

+233.2%

Contains less Sat. FatSaturated fat	-75.6%
Contains more Poly. FatPolyunsaturated fat	+40.3%

Protein

Turkey meat is leaner meat. 

It is richer in protein compared to lamb. Turkey meat contains 28.5g of protein compared to lamb, which contains 24.5g of protein. 

Vitamins

Turkey meat is richer in vitamin D, vitamin A, vitamin B3, and vitamin E. 

In comparison, lamb is richer in folate and B12.

In the diagram below, we can visualize their distribution. 

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

100 g 300 g 3 oz - 85g

Turkey meat

6

100 g 300 g 3 oz - 85g1 bird - 3812g

Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+122.2%
Contains more Vitamin B12Vitamin B12	+150%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B2Vitamin B2	+12.4%
Contains more Vitamin B3Vitamin B3	+43.7%
Contains more Vitamin B5Vitamin B5	+43.6%
Contains more Vitamin B6Vitamin B6	+373.8%

~equal in Vitamin C ~0mg

Minerals

Turkey meat is richer in magnesium, selenium, and phosphorus.

Lamb is richer in calcium, zinc, iron, and potassium. It is also lower in sodium than turkey meat.

In the diagram below, we can visualize their distribution. 

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

7

100 g 300 g 3 oz - 85g

Turkey meat

3

100 g 300 g 3 oz - 85g1 bird - 3812g

Contains more CalciumCalcium	+21.4%
Contains more PotassiumPotassium	+29.7%
Contains more IronIron	+72.5%
Contains more CopperCopper	+28%
Contains more ZincZinc	+79.8%
Contains less SodiumSodium	-30.1%
Contains more ManganeseManganese	+57.1%

Contains more MagnesiumMagnesium	+30.4%
Contains more PhosphorusPhosphorus	+18.6%
Contains more SeleniumSelenium	+12.9%

Glycemic Index

The glycemic indexes of lamb and turkey meat are equal to 0.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Lamb generally has a higher saturated fat content compared to turkey, especially if you're consuming fattier cuts like lamb chops or ribs. A high intake of saturated fats is linked to an increased risk of cardiovascular disease (CVD) as it can elevate LDL (“bad” cholesterol) levels (6).

Both turkey and lamb contain cholesterol, but turkey may have a higher cholesterol content depending on the cut and preparation method. Opting for lean cuts of both turkey and lamb can help address some of these concerns. For instance, turkey breast is very low in saturated fat and cholesterol.

The method of preparation also matters. Healthier cooking methods such as grilling, baking, or broiling are preferable to frying or sautéing in unhealthy fats.

Regardless of the type of meat, portion control is crucial. Consuming large portions of any meat, including lean meats like turkey, can contribute to weight gain, which is a risk factor for CVD.

In conclusion, turkey and lamb can be part of a heart-healthy diet when consumed in moderation and lean cuts. However, for individuals concerned about CVD or looking to reduce their saturated fat intake, turkey may be the preferable option (7).

Diabetes

Based on an extensive study (8), substituting red meat consumption, particularly processed red meat, with alternative protein sources like turkey or chicken meat is linked to a reduced risk of developing type 2 diabetes mellitus. The research involved monitoring 27,634 males and 46,023 females and calculating Hazard Ratios (HRs) and 95% Confidence Intervals (CIs) to assess the association between replacing one daily serving of red meat with other protein options and the risk of type 2 diabetes mellitus.