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Turkey vs Lamb - Nutrition comparison and Health impact

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on July 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Lamb
vs
Turkey meat

Summary

Lamb contains 100 more calories, three times higher in fats, and four times higher in saturated fats than turkey meat. Lamb is also richer in zinc, phosphorus, calcium, potassium, folate, and vitamin B12.  Lamb is also lower in sodium.

On the other hand, turkey meat is richer in protein, selenium, phosphorus, vitamin A, vitamin D, and vitamin B3. 

Introduction

This article compares two types of meat, turkey meat, and lamb. We will compare these two foods' nutritional content and health impacts. 

The nutritional section will comprise the macros, minerals, and vitamins. In addition, the health section will focus on different health impacts provided by each food rather than common points. 

Nutrition

This section will compare cooked and roasted turkey meat with skin and cooked lamb. 

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
Contains more Monounsaturated Fat +233.2%
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated fat +40.3%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +233.2%
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated 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
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +122.2%
Contains more Folate +100%
Contains more Vitamin B12 +150%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +300%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +373.8%
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 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +100%
Contains more Vitamin B1 +122.2%
Contains more Folate +100%
Contains more Vitamin B12 +150%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +300%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +373.8%

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.
Contains more Calcium +21.4%
Contains more Iron +72.5%
Contains more Potassium +29.7%
Contains less Sodium -30.1%
Contains more Zinc +79.8%
Contains more Copper +28%
Contains more Manganese +57.1%
Contains more Magnesium +30.4%
Contains more Phosphorus +18.6%
Contains more Selenium +12.9%
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 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +21.4%
Contains more Iron +72.5%
Contains more Potassium +29.7%
Contains less Sodium -30.1%
Contains more Zinc +79.8%
Contains more Copper +28%
Contains more Manganese +57.1%
Contains more Magnesium +30.4%
Contains more Phosphorus +18.6%
Contains more Selenium +12.9%

Glycemic Index

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

Health Impacts

This section will focus on each food's differences rather than common health impacts.

Turkey meat is richer in selenium which has antioxidative and positive immune properties (1).

Lamb is richer in vitamin B12 and iron, decreasing the risks of pernicious anemia and iron deficiency anemia (2) (3).

In addition to vitamin B12, lamb is richer in copper and zinc, which are necessary for several metabolic reactions. Zinc is important in male fertility regulation. In addition, copper is necessary for blood clotting and blood pressure regulation (4)(5).

Cardiovascular Health

Turkey meat contains fewer fats and less saturated fats in total. Lamb meat can negatively impact the cardiovascular system by increasing the risks of cardiovascular diseases due to the high saturated fats (6) (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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: July 20, 2023
Medically reviewed by Igor Bussel

Infographic

Lamb vs Turkey meat infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +183.4%
Contains more Other +70.8%
Contains more Protein +16.4%
Contains more Carbs +∞%
Contains more Water +18.2%
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +183.4%
Contains more Other +70.8%
Contains more Protein +16.4%
Contains more Carbs +∞%
Contains more Water +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 24.52g 28.55g Turkey meat
Fats 20.94g 7.39g Lamb
Carbs 0g 0.06g Turkey meat
Calories 294kcal 189kcal Lamb
Calcium 17mg 14mg Lamb
Iron 1.88mg 1.09mg Lamb
Magnesium 23mg 30mg Turkey meat
Phosphorus 188mg 223mg Turkey meat
Potassium 310mg 239mg Lamb
Sodium 72mg 103mg Lamb
Zinc 4.46mg 2.48mg Lamb
Copper 0.119mg 0.093mg Lamb
Manganese 0.022mg 0.014mg Lamb
Selenium 26.4µg 29.8µg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.14mg 0.07mg Lamb
Vitamin D 2IU 15IU Turkey meat
Vitamin D 0.1µg 0.4µg Turkey meat
Vitamin B1 0.1mg 0.045mg Lamb
Vitamin B2 0.25mg 0.281mg Turkey meat
Vitamin B3 6.66mg 9.573mg Turkey meat
Vitamin B5 0.66mg 0.948mg Turkey meat
Vitamin B6 0.13mg 0.616mg Turkey meat
Folate 18µg 9µg Lamb
Vitamin B12 2.55µg 1.02µg Lamb
Vitamin K 4.6µg 0µg Lamb
Tryptophan 0.287mg 0.291mg Turkey meat
Threonine 1.05mg 1.004mg Lamb
Isoleucine 1.183mg 0.796mg Lamb
Leucine 1.908mg 1.925mg Turkey meat
Lysine 2.166mg 2.282mg Turkey meat
Methionine 0.629mg 0.724mg Turkey meat
Phenylalanine 0.998mg 0.903mg Lamb
Valine 1.323mg 0.902mg Lamb
Histidine 0.777mg 0.749mg Lamb
Cholesterol 97mg 109mg Lamb
Trans Fat 0.101g Lamb
Saturated Fat 8.83g 2.155g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 8.82g 2.647g Lamb
Polyunsaturated fat 1.51g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

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

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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
50%
Turkey meat
Minerals Daily Need Coverage Score
52%
Lamb
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 6.675g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.3)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Lamb
Lamb is lower in Cholesterol (difference - 12mg)
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.
Which food is richer in vitamins?
?
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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.