Turkey meat vs lamb - Nutrition comparison and Health impact


Summary
Lamb contains 64% more calories, three higher in fats, and four times higher in saturated fats than turkey meat. Lamb is richer in copper, zinc, iron, potassium, vitamins B1 and B12. Turkey meat is leaner and richer in proteins, selenium, phosphorus, and vitamins B2, B3, B5, and B6.
Table of contents
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.
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.
Lamb has 64% more calories compared to turkey meat.
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
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
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
Health impacts
This section will focus on each food's differences rather than common health impacts.
You can also read about lamb meat's general health impacts in this article.
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)
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's 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 and colorectal cancer association were found in this study. however, for a better conclusion, more data should be gathered. (9)
References
- https://www.ncbi.nlm.nih.gov/books/NBK557551/
- https://www.ncbi.nlm.nih.gov/books/NBK540989/
- https://pubmed.ncbi.nlm.nih.gov/28189173/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226389/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/
- https://pubmed.ncbi.nlm.nih.gov/32428300/
- https://pubmed.ncbi.nlm.nih.gov/30084105/
- https://pubmed.ncbi.nlm.nih.gov/14988451/
- https://pubmed.ncbi.nlm.nih.gov/25583132/
Infographic

Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Sugar | Equal | ||
Lower in glycemic index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0.06g | 0g |
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Protein | 28.55g | 24.52g |
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Fats | 7.39g | 20.94g |
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Carbs | 0.06g | 0g |
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Calories | 189kcal | 294kcal |
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Calcium | 14mg | 17mg |
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Iron | 1.09mg | 1.88mg |
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Magnesium | 30mg | 23mg |
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Phosphorus | 223mg | 188mg |
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Potassium | 239mg | 310mg |
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Sodium | 103mg | 72mg |
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Zinc | 2.48mg | 4.46mg |
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Copper | 0.093mg | 0.119mg |
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Vitamin A | 39IU | 0IU |
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Vitamin A RAE | 12µg | 0µg |
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Vitamin E | 0.07mg | 0.14mg |
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Vitamin D | 15IU | 2IU |
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Vitamin D | 0.4µg | 0.1µg |
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Vitamin B1 | 0.045mg | 0.1mg |
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Vitamin B2 | 0.281mg | 0.25mg |
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Vitamin B3 | 9.573mg | 6.66mg |
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Vitamin B5 | 0.948mg | 0.66mg |
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Vitamin B6 | 0.616mg | 0.13mg |
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Folate | 9µg | 18µg |
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Vitamin B12 | 1.02µg | 2.55µg |
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Vitamin K | 0µg | 4.6µg |
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Tryptophan | 0.291mg | 0.287mg |
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Threonine | 1.004mg | 1.05mg |
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Isoleucine | 0.796mg | 1.183mg |
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Leucine | 1.925mg | 1.908mg |
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Lysine | 2.282mg | 2.166mg |
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Methionine | 0.724mg | 0.629mg |
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Phenylalanine | 0.903mg | 0.998mg |
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Valine | 0.902mg | 1.323mg |
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Histidine | 0.749mg | 0.777mg |
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Cholesterol | 109mg | 97mg |
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Trans Fat | 0.101g |
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Saturated Fat | 2.155g | 8.83g |
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Omega-3 - DHA | 0.005g | 0g |
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Omega-3 - EPA | 0.008g | 0g |
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Omega-3 - DPA | 0.008g | 0g |
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Monounsaturated Fat | 2.647g | 8.82g |
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Polyunsaturated fat | 2.119g | 1.51g |
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Omega-6 - Eicosadienoic acid | 0.014g |
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Omega-6 - Linoleic acid | 1.841g |
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Omega-6 - Gamma-linoleic acid | 0.003g |
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Omega-3 - ALA | 0.105g |
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Omega-3 - Eicosatrienoic acid | 0.001g |
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Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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Which food is preferable for your diet?


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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet | Equal |
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