Turkey meat vs lamb - Nutrition comparison and Health impact

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

Turkey meat

2

:

6

Lamb and mutton

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%

Turkey meat

Lamb and mutton

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

Turkey meat

6

:

5

Lamb and mutton

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 +∞%

Turkey meat

Lamb and mutton

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/