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 91:6:4 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Lamb | |
|---|---|---|
| Protein | 91% | 36% |
| Carbohydrates | 6% | ~ |
| Fat | 4% | 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg White or Lamb .
Egg White 100g
(
100 g
)
|
Daily Values (%) |
Cooked Lamb 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 52KCAL 3% |
|
5% | calories | 444% |
|
283KCAL 14% | |
| 0.73G 0.3% |
|
>999% | carbohydrates | 5% |
|
||
| 0.71G | >999% | sugar | 5% | ||||
| 0.17G 0.3% |
|
5% | total fat | >999% |
|
20G 31% | |
|
|
5% | saturated fat | >999% |
|
8.1G 45% | ||
| 5% | monounsaturated fat | >999% | 8.3G | ||||
| 5% | polyunsaturated fat | >999% | 1.4G | ||||
| 5% | cholesterol | >999% | 97MG | ||||
| 166MG 11% |
|
105% | sodium | 5% |
|
81MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin D | >999% |
|
2IU 0.4% | ||
| 7MG 1% |
|
5% | calcium | 214% |
|
22MG 2% | |
| 0.08MG 0.4% |
|
5% | iron | >999% |
|
1.8MG 10% | |
| 11MG 4% |
|
5% | magnesium | 118% |
|
24MG 8% | |
| 163MG 7% |
|
5% | potassium | 108% |
|
339MG 15% | |
| 0MG 0.4% |
|
5% | thiamin (Vit B1) | >999% |
|
0.1MG 9% | |
| 0.44MG 40% |
|
76% | riboflavin (Vit B2) | 5% |
|
0.25MG 23% | |
| 0.11MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
6.7MG 48% | |
| 0.01MG 0.4% |
|
5% | Vitamin B6 | >999% |
|
0.14MG 11% | |
| 0.19MG 4% |
|
5% | pantothenic acid (Vit B5) | 247% |
|
0.66MG 13% | |
| 4UG 1% |
|
5% | folate (Vit B9) | 375% |
|
19UG 5% | |
| 0.09UG 4% |
|
5% | Vitamin B12 | >999% |
|
2.6UG 109% | |
|
|
5% | Vitamin E | >999% |
|
0.14MG 1% | ||
|
|
5% | Vitamin K | >999% |
|
5.3UG 6% | ||
| 11G 22% |
|
5% | protein | 127% |
|
25G 50% | |
| 1.1MG 0.3% |
|
5% | choline | >999% |
|
93MG 22% | |
| 0.02MG 2% |
|
5% | copper | 547% |
|
0.13MG 11% | |
| 0.01MG 1% |
|
5% | manganese | 99% |
|
0.02MG 1% | |
| 15MG 2% |
|
5% | phosphorus | >999% |
|
201MG 29% | |
| 20UG 36% |
|
5% | selenium | 40% |
|
28UG 50% | |
| 0.03MG 0.4% |
|
5% | zinc | >999% |
|
4.7MG 58% | |
| 88G | 60% | Water | 5% | 55G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
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.