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Turkey meat vs lamb - Nutrition comparison and Health impact

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 17, 2022
Education: Haigazian Medical University
Turkey meat
vs
Lamb and mutton

Summary

Lamb contains higher amounts of fats and saturated fats compared to turkey meat. Lamb is richer in copper, zinc, iron, and potassium, vitamins B1 and B12. Turkey meat is richer in proteins, selenium, phosphorus, and vitamins B2, B3, B5, and B6. 

Introduction

This article compares two types of meats, turkey meat, and lamb. We will compare these two foods according to their 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. 

Nutritional content comparison

This section will compare turkey meat and lamb in their cooked forms. 

Calories

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

Carbs and glycemic index

Their carb content is negligible, and their glycemic indices are equal to 0.

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 fats

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. 

Proteins

As mentioned before, 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. 

Minerals

Turkey meat is richer in selenium and phosphorus. Lamb is richer in copper, zinc, iron, and potassium

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +30.4%
Contains more Phosphorus +18.6%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 71% 17% 81% 28% 10% 122% 40%
Contains more Magnesium +30.4%
Contains more Phosphorus +18.6%
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%

Vitamins

Turkey meat is richer in vitamins B2, B3, B5, and B6. In comparison, lamb is richer in vitamins B1 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains more Vitamin E +100%
Contains more Vitamin B1 +122.2%
Contains more Folate +100%
Contains more Vitamin B12 +150%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin E +100%
Contains more Vitamin B1 +122.2%
Contains more Folate +100%
Contains more Vitamin B12 +150%
Contains more Vitamin K +∞%

Health impacts

This section will focus on each food's difference 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, 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)

Impact on the cardiovascular system 

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)

High-protein low-fat diet

Turkey meat and lamb are rich in proteins. However, turkey meat has two advantages over lamb. Turkey meat is richer in proteins, and it contains less saturated fats. Thus, it is a better alternative to a good source of protein. (8)

Cancer

Lamb meat is associated with increased risks of colorectal cancer. (9)

References

  1. https://www.ncbi.nlm.nih.gov/books/NBK557551/ 
  2. https://www.ncbi.nlm.nih.gov/books/NBK540989/ 
  3. https://pubmed.ncbi.nlm.nih.gov/28189173/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226389/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/ 
  6. https://pubmed.ncbi.nlm.nih.gov/32428300/ 
  7. https://pubmed.ncbi.nlm.nih.gov/30084105/ 
  8. https://pubmed.ncbi.nlm.nih.gov/14988451/ 
  9. https://pubmed.ncbi.nlm.nih.gov/25583132/ 
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 17, 2022

Infographic

Turkey meat vs Lamb and mutton infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Lamb and mutton
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 Turkey meat Lamb and mutton Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 24.52g Turkey meat
Fats 7.39g 20.94g Lamb and mutton
Carbs 0.06g 0g Turkey meat
Calories 189kcal 294kcal Lamb and mutton
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 14mg 17mg Lamb and mutton
Iron 1.09mg 1.88mg Lamb and mutton
Magnesium 30mg 23mg Turkey meat
Phosphorus 223mg 188mg Turkey meat
Potassium 239mg 310mg Lamb and mutton
Sodium 103mg 72mg Lamb and mutton
Zinc 2.48mg 4.46mg Lamb and mutton
Copper 0.093mg 0.119mg Lamb and mutton
Vitamin A 39IU 0IU Turkey meat
Vitamin E 0.07mg 0.14mg Lamb and mutton
Vitamin D 15IU 2IU Turkey meat
Vitamin D 0.4µg 0.1µg Turkey meat
Vitamin C 0mg 0mg
Vitamin B1 0.045mg 0.1mg Lamb and mutton
Vitamin B2 0.281mg 0.25mg Turkey meat
Vitamin B3 9.573mg 6.66mg Turkey meat
Vitamin B5 0.948mg 0.66mg Turkey meat
Vitamin B6 0.616mg 0.13mg Turkey meat
Folate 9µg 18µg Lamb and mutton
Vitamin B12 1.02µg 2.55µg Lamb and mutton
Vitamin K 0µg 4.6µg Lamb and mutton
Tryptophan 0.291mg 0.287mg Turkey meat
Threonine 1.004mg 1.05mg Lamb and mutton
Isoleucine 0.796mg 1.183mg Lamb and mutton
Leucine 1.925mg 1.908mg Turkey meat
Lysine 2.282mg 2.166mg Turkey meat
Methionine 0.724mg 0.629mg Turkey meat
Phenylalanine 0.903mg 0.998mg Lamb and mutton
Valine 0.902mg 1.323mg Lamb and mutton
Histidine 0.749mg 0.777mg Lamb and mutton
Cholesterol 109mg 97mg Lamb and mutton
Trans Fat 0.101g g Lamb and mutton
Saturated Fat 2.155g 8.83g Turkey meat
Monounsaturated Fat 2.647g 8.82g Lamb and mutton
Polyunsaturated fat 2.119g 1.51g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Lamb and mutton
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Turkey meat
52
Lamb and mutton
Mineral Summary Score
37
Turkey meat
46
Lamb and mutton

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
171%
Turkey meat
147%
Lamb and mutton
Carbohydrates
0%
Turkey meat
0%
Lamb and mutton
Fats
34%
Turkey meat
97%
Lamb and mutton

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 and mutton
Lamb and mutton contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Lamb and mutton
Lamb and mutton 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Lamb and mutton - 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.