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Egg vs. Lamb — In-Depth Nutrition Comparison

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Differences between eggs and lamb

  • Eggs have more copper, choline, vitamin B2, vitamin B5, and vitamin D*, while lamb has more vitamin B12, vitamin B3, and zinc.
  • Eggs' daily need coverage for copper is 209% higher.
  • Lamb contains 44 times less vitamin D* than eggs. Eggs contain 87 IU of vitamin D*, while lamb contains 2 IU.
  • The amount of cholesterol in lamb is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Lamb
Lamb
5
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 +194.1%
Contains more CopperCopper +1580.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +146%
Contains more IronIron +58%
Contains more ZincZinc +324.8%
Contains less SodiumSodium -41.9%
~equal in Phosphorus ~188mg

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.
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Lamb
Lamb
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin DVitamin D +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +635.7%
Contains more Vitamin B2Vitamin B2 +105.2%
Contains more Vitamin B5Vitamin B5 +111.8%
Contains more FolateFolate +144.4%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B3Vitamin B3 +10306.3%
Contains more Vitamin B12Vitamin B12 +129.7%
Contains more Vitamin KVitamin K +1433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.13mg

All nutrients comparison - raw data values

Nutrient Egg Lamb DV% diff.
Copper 2mg 0.119mg 209%
Cholesterol 373mg 97mg 92%
Vitamin B12 1.11µg 2.55µg 60%
Vitamin B3 0.064mg 6.66mg 41%
Choline 293.8mg 93.7mg 36%
Zinc 1.05mg 4.46mg 31%
Saturated fat 3.267g 8.83g 25%
Protein 12.58g 24.52g 24%
Vitamin B2 0.513mg 0.25mg 20%
Vitamin A 149µg 0µg 17%
Fats 10.61g 20.94g 16%
Vitamin B5 1.398mg 0.66mg 15%
Monounsaturated fat 4.077g 8.82g 12%
Vitamin D* 87 IU 2 IU 11%
Vitamin D 2.2µg 0.1µg 11%
Iron 1.19mg 1.88mg 9%
Selenium 30.8µg 26.4µg 8%
Calories 155kcal 294kcal 7%
Folate 44µg 18µg 7%
Vitamin E 1.03mg 0.14mg 6%
Potassium 126mg 310mg 5%
Vitamin K 0.3µg 4.6µg 4%
Magnesium 10mg 23mg 3%
Calcium 50mg 17mg 3%
Vitamin B1 0.066mg 0.1mg 3%
Phosphorus 172mg 188mg 2%
Sodium 124mg 72mg 2%
Vitamin B6 0.121mg 0.13mg 1%
Polyunsaturated fat 1.414g 1.51g 1%
Protein per 100 calories 8.1g 8.3g N/A
Calories per 10 g protein 123kcal 120kcal N/A
Weight per 100 calories 65g 34g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.12g 0g N/A
Carbs 1.12g 0g 0%
Sugar 1.12g 0g N/A
Manganese 0.026mg 0.022mg 0%
Tryptophan 0.153mg 0.287mg 0%
Threonine 0.604mg 1.05mg 0%
Isoleucine 0.686mg 1.183mg 0%
Leucine 1.075mg 1.908mg 0%
Lysine 0.904mg 2.166mg 0%
Methionine 0.392mg 0.629mg 0%
Phenylalanine 0.668mg 0.998mg 0%
Valine 0.767mg 1.323mg 0%
Histidine 0.298mg 0.777mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Lamb
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 CarbsCarbs +∞%
Contains more WaterWater +38.9%
Contains more OtherOther +30.5%
Contains more ProteinProtein +94.9%
Contains more FatsFats +97.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Lamb
Lamb
2
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 -63%
Contains more Mono. FatMonounsaturated fat +116.3%
~equal in Polyunsaturated fat ~1.51g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.