Turkey vs Lamb - Nutrition comparison and Health impact

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by Jack Yacoubian | Last updated on July 20, 2023

Medically reviewed by Igor Bussel

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.

Table of contents

Introduction

Nutrition

Calories

Carbs

Fats

Saturated Fat

Protein

Vitamins

Minerals

Glycemic Index

Health Impacts

Cardiovascular Health

Diabetes

References

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

Turkey meat

Lamb

Contains less Saturated Fat -75.6%

Contains more Polyunsaturated fat +40.3%

Contains more Monounsaturated Fat +233.2%

Turkey meat

Saturated Fat: 2.155 g

Monounsaturated Fat: 2.647 g

Polyunsaturated fat: 2.119 g

Lamb

Saturated Fat: 8.83 g

Monounsaturated Fat: 8.82 g

Polyunsaturated fat: 1.51 g

Contains less Saturated Fat -75.6%

Contains more Polyunsaturated fat +40.3%

Contains more Monounsaturated 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.

Turkey meat

Lamb

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

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 +∞%

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.

Turkey meat

Lamb

Contains more Magnesium +30.4%

Contains more Phosphorus +18.6%

Contains more Selenium +12.9%

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%

Turkey meat

Lamb

Contains more Magnesium +30.4%

Contains more Phosphorus +18.6%

Contains more Selenium +12.9%

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%

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.

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 20, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey meat

Lamb

Contains more Protein +16.4%

Contains more Carbs +∞%

Contains more Water +18.2%

Contains more Fats +183.4%

Contains more Other +70.8%

Turkey meat

Protein: 28.55 g

Fats: 7.39 g

Carbs: 0.06 g

Water: 63.52 g

Other: 0.48 g

Lamb

Protein: 24.52 g

Fats: 20.94 g

Carbs: 0 g

Water: 53.72 g

Other: 0.82 g

Contains more Protein +16.4%

Contains more Carbs +∞%

Contains more Water +18.2%

Contains more Fats +183.4%

Contains more Other +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.


Lower in Saturated Fat
Lower in price
Lower in Sodium
Lower in Cholesterol
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

50%

52%

Minerals Daily Need Coverage Score

46%

52%

Comparison summary

Which food is lower in Saturated Fat?

Turkey meat is lower in Saturated Fat (difference - 6.675g)

Which food is cheaper?

Turkey meat is cheaper (difference - $0.3)

Which food contains less Sodium?

Lamb contains less Sodium (difference - 31mg)

Which food is lower in Cholesterol?

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.