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Roast beef vs. Lamb — In-Depth Nutrition Comparison

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A recap on differences between Roast beef and Lamb

  • Roast beef has more Vitamin B6, Potassium, and Phosphorus, however, Lamb is higher in Selenium, Vitamin B12, Zinc, and Choline.
  • Lamb covers your daily Saturated Fat needs 38% more than Roast beef.
  • Lamb contains 12 times less Sodium than Roast beef. Roast beef contains 853mg of Sodium, while Lamb contains 72mg.

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

Infographic

Roast beef vs Lamb 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.
Contains more Phosphorus +28.7%
Contains more Potassium +108.7%
Contains more Calcium +240%
Contains more Magnesium +15%
Contains less Sodium -91.6%
Contains more Zinc +39.4%
Contains more Copper +38.4%
Contains more Manganese +46.7%
Contains more Selenium +79.6%
Equal in Iron - 1.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Phosphorus +28.7%
Contains more Potassium +108.7%
Contains more Calcium +240%
Contains more Magnesium +15%
Contains less Sodium -91.6%
Contains more Zinc +39.4%
Contains more Copper +38.4%
Contains more Manganese +46.7%
Contains more Selenium +79.6%
Equal in Iron - 1.88

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.
:
9
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +253.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +260%
Contains more Vitamin B12 +25%
Contains more Choline +113.4%
Contains more Vitamin K +187.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 24% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 52% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +250%
Contains more Vitamin B6 +253.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +260%
Contains more Vitamin B12 +25%
Contains more Choline +113.4%
Contains more Vitamin K +187.5%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +479.9%
Contains more Polyunsaturated fat +459.3%
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +479.9%
Contains more Polyunsaturated fat +459.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Lamb
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
46%
Roast beef
52%
Lamb
Minerals Daily Need Coverage Score
56%
Roast beef
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 7.512g)
Which food is cheaper?
Roast beef
Roast beef is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 781mg)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
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

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.