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  6. Veal, external fat only, raw vs. Lamb

Veal, external fat only, raw vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between veal, external fat only, raw and lamb

  • Veal, external fat only, raw has more vitamin D, while lamb has more vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B2, choline, and copper.
  • Veal, external fat only, raw covers your daily need for saturated fat, 51% more than lamb.
  • Veal, external fat only, raw contains 110 times more vitamin D than lamb. While veal, external fat only, raw contains 220IU of vitamin D, lamb contains only 2IU.
  • The amount of saturated fat in lamb is lower.

These are the specific foods used in this comparison Veal, external fat only, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Veal, external fat only, raw vs Lamb infographic
Infographic link

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 14% 9.3% 9.4% 27% 15% 23% 57% 12% 1% 28%
Lamb
Lamb
9
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 CalciumCalcium +82.4%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +189.7%
Contains more IronIron +157.5%
Contains more CopperCopper +164.4%
Contains more ZincZinc +437.3%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -19.1%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +407.7%

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% 0% 6% 83% 8.8% 21% 52% 16% 36% 169% 7% 0% 17%
Lamb
Lamb
8
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% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin DVitamin D +5400%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +139.6%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +192.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 52% 38%
Protein: 8.85 g
Fats: 51.6 g
Carbs: 0.89 g
Water: 38.19 g
Other: 0.47 g
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more FatsFats +146.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +177.1%
Contains more WaterWater +40.7%
Contains more OtherOther +74.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 55% 4%
Saturated fat: Sat. Fat 19.082 g
Monounsaturated fat: Mono. Fat 24.815 g
Polyunsaturated fat: Poly. Fat 1.631 g
Lamb
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 more Mono. FatMonounsaturated fat +181.3%
Contains less Sat. FatSaturated fat -53.7%
~equal in Polyunsaturated fat ~1.51g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veal, external fat only, raw Lamb DV% diff.
Vitamin B12 1.35µg 2.55µg 50%
Fats 51.6g 20.94g 47%
Saturated fat 19.082g 8.83g 47%
Monounsaturated fat 24.815g 8.82g 40%
Selenium 5.2µg 26.4µg 39%
Zinc 0.83mg 4.46mg 33%
Protein 8.85g 24.52g 31%
Vitamin D 5.5µg 0.1µg 27%
Vitamin D 220IU 2IU 27%
Vitamin B3 2.78mg 6.66mg 24%
Iron 0.73mg 1.88mg 14%
Vitamin B2 0.09mg 0.25mg 12%
Choline 32mg 93.7mg 11%
Calories 503kcal 294kcal 10%
Phosphorus 133mg 188mg 8%
Copper 0.045mg 0.119mg 8%
Vitamin B5 0.26mg 0.66mg 8%
Potassium 107mg 310mg 6%
Vitamin B1 0.035mg 0.1mg 5%
Folate 0µg 18µg 5%
Cholesterol 86mg 97mg 4%
Vitamin K 2.8µg 4.6µg 2%
Vitamin B6 0.154mg 0.13mg 2%
Polyunsaturated fat 1.631g 1.51g 1%
Vitamin E 0.3mg 0.14mg 1%
Sodium 89mg 72mg 1%
Magnesium 19mg 23mg 1%
Calcium 31mg 17mg 1%
Manganese 0.008mg 0.022mg 1%
Carbs 0.89g 0g 0%
Net carbs 0.89g 0g N/A
Trans fat 2.243g N/A
Tryptophan 0.09mg 0.287mg 0%
Threonine 0.387mg 1.05mg 0%
Isoleucine 0.436mg 1.183mg 0%
Leucine 0.704mg 1.908mg 0%
Lysine 0.729mg 2.166mg 0%
Methionine 0.206mg 0.629mg 0%
Phenylalanine 0.357mg 0.998mg 0%
Valine 0.489mg 1.323mg 0%
Histidine 0.321mg 0.777mg 0%
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.289g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal, external fat only, raw Lamb
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Veal, external fat only, raw
52%
Lamb
Minerals Daily Need Coverage Score
20%
Veal, external fat only, raw
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Veal, external fat only, raw
Veal, external fat only, raw is lower in Cholesterol (difference - 11mg)
Which food is lower in glycemic index?
Veal, external fat only, raw
Veal, external fat only, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Veal, external fat only, raw
Veal, external fat only, raw is cheaper (difference - $2.3)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Lamb
Lamb is lower in Saturated fat (difference - 10.252g)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Veal, external fat only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174882/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.