Beef vs. Lamb

Nutrition comparison of Cooked Beef and Cooked Lamb


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus cooked lamb (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and lamb:

  • Both beef and lamb are high in calories, potassium, protein and saturated fat.
  • Beef has more Vitamin B6.
  • Beef is a great source of iron.
Detailed nutritional comparison of beef and lamb is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Lamb src

Here's an infographic summarizing the nutritional differences between beef and lamb. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and lamb are high in calories. Beef is very similar to beef for calories - beef has 277 calories per 100 grams and lamb has 283 calories.

For macronutrient ratios, beef is similar to lamb for protein, carbs and fat. Beef has a macronutrient ratio of 38:0:62 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Lamb
Protein 38% 36%
Carbohydrates ~ ~
Fat 62% 64%
Alcohol ~ ~


Protein

protein

Both beef and lamb are high in protein. Beef is very similar to lamb for protein - beef has 25.4g of protein per 100 grams and lamb has 24.8g of protein.

Fat

saturated fat

Both beef and lamb are high in saturated fat. Beef is very similar to beef for saturated fat - beef has 7.3g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.

trans fat

Lamb has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and lamb does not contain significant amounts.

cholesterol

Beef and lamb contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and lamb has 97mg of cholesterol.

Vitamins

Vitamin A

Beef and lamb contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and lamb does not contain significant amounts.

Vitamin D

Beef and lamb contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and lamb has 2iu of Vitamin D.

Vitamin E

Beef and lamb contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.

Vitamin K

Beef and lamb contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.

The B Vitamins

Beef has more Vitamin B6. Both beef and lamb contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.

Beef Lamb
Thiamin 0.051 MG 0.1 MG
Riboflavin 0.176 MG 0.25 MG
Niacin 4.537 MG 6.7 MG
Pantothenic acid 0.658 MG 0.66 MG
Vitamin B6 0.336 MG 0.14 MG
Folate 11 UG 19 UG
Vitamin B12 2.9 UG 2.61 UG

Minerals

calcium

Beef has 59% more calcium than lamb - beef has 35mg of calcium per 100 grams and lamb has 22mg of calcium.

iron

Beef is a great source of iron and it has 26% more iron than lamb - beef has 2.3mg of iron per 100 grams and lamb has 1.8mg of iron.

potassium

Both beef and lamb are high in potassium. Lamb has 23% more potassium than beef - beef has 275mg of potassium per 100 grams and lamb has 339mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than beef per 100 grams.

Beef Lamb
alpha linoleic acid 0.056 G 0.26 G
Total 0.056 G 0.26 G

omega 6s

Comparing omega-6 fatty acids, lamb has more linoleic acid than beef per 100 grams.

Beef Lamb
other omega 6 0.047 G 0.07 G
linoleic acid 0.39 G 1.07 G
Total 0.437 G 1.14 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Lamb (Lamb, ground, cooked, broiled) .

Cooked Beef g

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Cooked Lamb g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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iron
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potassium
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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fluoride
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G Water G
G Starch G
G Alcohol G


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