Egg White vs. Lamb
Nutrition comparison of Egg White and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and lamb:
- Both egg white and lamb are high in protein.
- Lamb has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Lamb has signficantly more iron than egg white.
- Lamb is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and egg white has 82% less calories than lamb - egg white has 52 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to lamb per calorie. Egg white has a macronutrient ratio of 89:5:6 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Lamb | |
|---|---|---|
| Protein | 89% | 36% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and lamb are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and lamb does not contain significant amounts.
sugar
Egg white and lamb contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both egg white and lamb are high in protein. Lamb has 127% more protein than egg white - egg white has 10.9g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and egg white has less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin D
Lamb and egg white contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Lamb and egg white contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Lamb has more Vitamin K than egg white - lamb has 5.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Lamb has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg white and lamb contain significant amounts of riboflavin.
| Egg White | Lamb | |
|---|---|---|
| Thiamin | 0.004 MG | 0.1 MG |
| Riboflavin | 0.439 MG | 0.25 MG |
| Niacin | 0.105 MG | 6.7 MG |
| Pantothenic acid | 0.19 MG | 0.66 MG |
| Vitamin B6 | 0.005 MG | 0.14 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.09 UG | 2.61 UG |
Minerals
calcium
Lamb has 214% more calcium than egg white - egg white has 7mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has signficantly more iron than egg white - egg white has 0.08mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 108% more potassium than egg white - egg white has 163mg of potassium per 100 grams and lamb has 339mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Cooked Lamb g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg white or lamb contain more calories in 100 grams?Lamb is high in calories and egg white has 80% less calories than lamb - egg white has 52 calories in 100g and lamb has 283 calories.
Is egg white or lamb better for protein?
Both egg white and lamb are high in protein. Lamb has 130% more protein than egg white - egg white has 10.9g of protein per 100 grams and lamb has 24.8g of protein.
Does egg white or lamb contain more potassium?
Lamb is a rich source of potassium and it has 110% more potassium than egg white - egg white has 163mg of potassium in 100 grams and lamb has 339mg of potassium.