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Lamb vs. Egg — In-Depth Nutrition Comparison

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Differences between lamb and eggs

  • Lamb has more vitamin B12, vitamin B3, and zinc, while eggs have more copper, choline, vitamin B2, vitamin B5, and vitamin D*.
  • Eggs' daily need coverage for copper is 209% higher.
  • Eggs contain 104 times less vitamin B3 than lamb. Lamb contains 6.66mg of vitamin B3, while eggs contain 0.064mg.
  • The amount of saturated fat in eggs is lower.

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

Infographic

Lamb vs Egg infographic
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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.
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%
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%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +146%
Contains more IronIron +58%
Contains more ZincZinc +324.8%
Contains less SodiumSodium -41.9%
Contains more CalciumCalcium +194.1%
Contains more CopperCopper +1580.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +16.7%
~equal in Phosphorus ~172mg

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.121mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +94.9%
Contains more FatsFats +97.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.9%
Contains more OtherOther +30.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +116.3%
Contains less Sat. FatSaturated fat -63%
~equal in Polyunsaturated fat ~1.414g

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.