Salmon vs. Lamb

Nutrition comparison of Salmon and Cooked Lamb


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

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

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

  • Both lamb and salmon are high in calories, potassium and protein.
  • Lamb has more riboflavin and folate, however, salmon contains more Vitamin B6.
  • Lamb has signficantly more iron than salmon.
  • Salmon has 53% less cholesterol than lamb.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Lamb src

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


Calories and Carbs

calories

Both lamb and salmon are high in calories. Lamb has 123% more calories than salmon - lamb has 283 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to lamb for carbs. Salmon has a macronutrient ratio of 67:0:33 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Lamb
Protein 67% 36%
Carbohydrates ~ ~
Fat 33% 64%
Alcohol ~ ~


Protein

protein

Both lamb and salmon are high in protein. Lamb has 21% more protein than salmon - lamb has 24.8g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Lamb is high in saturated fat and salmon has 90% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and lamb are low in trans fat - salmon has 0.03g of trans fat per 100 grams and lamb does not contain significant amounts.

cholesterol

Salmon has 53% less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Salmon has more Vitamin A than lamb - salmon has 35ug of Vitamin A per 100 grams and lamb does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 216 times more Vitamin D than lamb - lamb has 2iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Lamb and salmon contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Lamb and salmon contain similar amounts of Vitamin K - lamb has 5.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Lamb has more riboflavin and folate, however, salmon contains more Vitamin B6. Both salmon and lamb contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B12.

Salmon Lamb
Thiamin 0.08 MG 0.1 MG
Riboflavin 0.105 MG 0.25 MG
Niacin 7.995 MG 6.7 MG
Pantothenic acid 1.03 MG 0.66 MG
Vitamin B6 0.611 MG 0.14 MG
Folate 4 UG 19 UG
Vitamin B12 4.15 UG 2.61 UG

Minerals

calcium

Lamb has 214% more calcium than salmon - lamb has 22mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Lamb has signficantly more iron than salmon - lamb has 1.8mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both lamb and salmon are high in potassium. Lamb is very similar to lamb for potassium - lamb has 339mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than lamb per 100 grams.

Salmon Lamb
alpha linoleic acid 0.047 G 0.26 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.26 G

omega 6s

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

Salmon Lamb
other omega 6 0.014 G 0.07 G
linoleic acid 0.081 G 1.07 G
Total 0.095 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: Salmon (Fish, salmon, pink, raw) and Lamb (Lamb, ground, cooked, broiled) .

Salmon g

()
Daily Values (%)

Cooked Lamb g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food