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Turkey vs Lamb - Nutrition comparison and Health impact

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 29, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Turkey meat
vs
Lamb

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
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Lamb
1
46% 46% 8%
Saturated Fat: Sat. Fat 8.83 g
Monounsaturated Fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated Fat -75.6%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains more Mono. FatMonounsaturated Fat +233.2%

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.
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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Lamb
5
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% 3% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B12Vitamin B12 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Choline ~93.7mg

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
Contains more MagnesiumMagnesium +30.4%
Contains more PhosphorusPhosphorus +18.6%
Contains more SeleniumSelenium +12.9%
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%

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

Section reviewed by cardiologist Astghik Grigoryan Article author photo 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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 29, 2024
Medically reviewed by Elen Khachatrian

Infographic

Turkey meat vs Lamb infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more ProteinProtein +16.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.2%
Contains more FatsFats +183.4%
Contains more OtherOther +70.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Lamb
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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 Opinion
Calories 189kcal 294kcal Lamb
Protein 28.55g 24.52g Turkey meat
Fats 7.39g 20.94g Lamb
Net carbs 0.06g 0g Turkey meat
Carbs 0.06g 0g Turkey meat
Cholesterol 109mg 97mg Lamb
Vitamin D 15IU 2IU Turkey meat
Magnesium 30mg 23mg Turkey meat
Calcium 14mg 17mg Lamb
Potassium 239mg 310mg Lamb
Iron 1.09mg 1.88mg Lamb
Copper 0.093mg 0.119mg Lamb
Zinc 2.48mg 4.46mg Lamb
Phosphorus 223mg 188mg Turkey meat
Sodium 103mg 72mg Lamb
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.14mg Lamb
Vitamin D 0.4µg 0.1µg Turkey meat
Manganese 0.014mg 0.022mg Lamb
Selenium 29.8µg 26.4µg Turkey meat
Vitamin B1 0.045mg 0.1mg Lamb
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
Vitamin B12 1.02µg 2.55µg Lamb
Vitamin K 0µg 4.6µg Lamb
Folate 9µg 18µg Lamb
Trans Fat 0.101g Lamb
Choline 87.4mg 93.7mg Lamb
Saturated Fat 2.155g 8.83g Turkey meat
Monounsaturated Fat 2.647g 8.82g Lamb
Polyunsaturated fat 2.119g 1.51g Turkey meat
Tryptophan 0.291mg 0.287mg Turkey meat
Threonine 1.004mg 1.05mg Lamb
Isoleucine 0.796mg 1.183mg Lamb
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
Valine 0.902mg 1.323mg Lamb
Histidine 0.749mg 0.777mg Lamb
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

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

People also compare

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

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 is lower in Cholesterol?
Lamb
Lamb is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 31mg)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.