Raw Lamb vs. Pork
Nutrition comparison of Raw Lamb and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw lamb
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and pork:
- Both pork and raw lamb are high in calories, potassium, protein and saturated fat.
- Pork has more thiamin and Vitamin B6, however, raw lamb contains more folate and Vitamin B12.
USDA sources for nutritional information: Raw Lamb (Lamb, ground, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and raw lamb are high in calories. Pork has a little more calories (5%) than raw lamb by weight - pork has 297 calories per 100 grams and raw lamb has 282 calories.
For macronutrient ratios, raw lamb is lighter in protein, heavier in fat and similar to pork for carbs. Raw lamb has a macronutrient ratio of 24:0:76 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Pork | |
|---|---|---|
| Protein | 24% | 35% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and raw lamb are high in protein. Pork has 55% more protein than raw lamb - pork has 25.7g of protein per 100 grams and raw lamb has 16.6g of protein.
Fat
saturated fat
Both pork and raw lamb are high in saturated fat. Raw lamb has 32% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
cholesterol
Pork and raw lamb contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and raw lamb has 73mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than raw lamb - pork has 0.7mg of Vitamin C per 100 grams and raw lamb does not contain significant amounts.
Vitamin A
Pork and raw lamb contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and raw lamb does not contain significant amounts.
Vitamin D
Pork has 950% more Vitamin D than raw lamb - pork has 21iu of Vitamin D per 100 grams and raw lamb has 2iu of Vitamin D.
Vitamin E
Pork and raw lamb contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Vitamin K
Raw lamb and pork contain similar amounts of Vitamin K - raw lamb has 3.6ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B6, however, raw lamb contains more folate and Vitamin B12. Both raw lamb and pork contain significant amounts of riboflavin, niacin and pantothenic acid.
| Raw Lamb | Pork | |
|---|---|---|
| Thiamin | 0.11 MG | 0.706 MG |
| Riboflavin | 0.21 MG | 0.22 MG |
| Niacin | 5.96 MG | 4.206 MG |
| Pantothenic acid | 0.65 MG | 0.52 MG |
| Vitamin B6 | 0.13 MG | 0.391 MG |
| Folate | 18 UG | 6 UG |
| Vitamin B12 | 2.31 UG | 0.54 UG |
Minerals
calcium
Pork and raw lamb contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Pork and raw lamb contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both pork and raw lamb are high in potassium. Pork has 63% more potassium than raw lamb - pork has 362mg of potassium per 100 grams and raw lamb has 222mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw lamb has more alpha linoleic acid (ALA) than pork per 100 grams.
| Raw Lamb | Pork | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.07 G |
| Total | 0.42 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both raw lamb and pork contain significant amounts of linoleic acid.
| Raw Lamb | Pork | |
|---|---|---|
| linoleic acid | 1.36 G | 1.64 G |
| other omega 6 | 0.08 G | 0.08 G |
| Total | 1.44 G | 1.72 G |
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 Raw Lamb or Pork .
Raw Lamb 100g
(
100 g
)
|
Daily Values (%) |
Cooked Pork 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 282KCAL 14% |
|
5% | calories | 5% |
|
297KCAL 15% | |
| 23G 37% |
|
10% | total fat | 5% |
|
21G 33% | |
| 10G 57% |
|
30% | saturated fat | 5% |
|
7.7G 43% | |
| 9.6G | 3% | monounsaturated fat | 5% | 9.3G | |||
| 1.9G | 5% | polyunsaturated fat | 5% | 1.9G | |||
| 73MG | 5% | cholesterol | 29% | 94MG | |||
| 59MG 4% |
|
5% | sodium | 24% |
|
73MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2UG 0.3% | ||
|
|
5% | Vitamin C | >999% |
|
0.7MG 1% | ||
| 2IU 0.4% |
|
5% | Vitamin D | 950% |
|
21IU 4% | |
| 16MG 2% |
|
5% | calcium | 37% |
|
22MG 2% | |
| 1.6MG 9% |
|
23% | iron | 5% |
|
1.3MG 7% | |
| 21MG 7% |
|
5% | magnesium | 14% |
|
24MG 8% | |
| 222MG 10% |
|
5% | potassium | 63% |
|
362MG 16% | |
| 0.11MG 10% |
|
5% | thiamin (Vit B1) | 545% |
|
0.71MG 64% | |
| 0.21MG 19% |
|
5% | riboflavin (Vit B2) | 5% |
|
0.22MG 20% | |
| 6MG 43% |
|
43% | niacin (Vit B3) | 5% |
|
4.2MG 30% | |
| 0.13MG 10% |
|
5% | Vitamin B6 | 200% |
|
0.39MG 30% | |
| 0.65MG 13% |
|
25% | pantothenic acid (Vit B5) | 5% |
|
0.52MG 10% | |
| 18UG 5% |
|
200% | folate (Vit B9) | 5% |
|
6UG 2% | |
| 2.3UG 96% |
|
326% | Vitamin B12 | 5% |
|
0.54UG 23% | |
| 0.2MG 1% |
|
5% | Vitamin E | 5% |
|
0.21MG 1% | |
| 3.6UG 4% |
|
>999% | Vitamin K | 5% |
|
||
| 17G 33% |
|
5% | protein | 53% |
|
26G 51% | |
| 69MG 16% |
|
5% | choline | 28% |
|
88MG 21% | |
| 0.1MG 8% |
|
150% | copper | 5% |
|
0.04MG 4% | |
| 0.02MG 1% |
|
99% | manganese | 5% |
|
0.01MG 1% | |
| 157MG 22% |
|
5% | phosphorus | 44% |
|
226MG 32% | |
| 19UG 34% |
|
5% | selenium | 84% |
|
35UG 64% | |
| 3.4MG 43% |
|
6% | zinc | 5% |
|
3.2MG 40% | |
| 59G | 11% | Water | 5% | 53G | |||
NO SIGNIFICANT AMOUNTS (either food): carbohydrates, Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat, sugar. |
|||||||
FAQ
Does pork or raw lamb contain more calories in 100 grams?Both pork and raw lamb are high in calories. Pork has a little more calories ( 10%) than raw lamb by weight - pork has 297 calories in 100g and raw lamb has 282 calories.
Is pork or raw lamb better for protein?
Both pork and raw lamb are high in protein. Pork has 60% more protein than raw lamb - pork has 25.7g of protein per 100 grams and raw lamb has 16.6g of protein.
Does pork or raw lamb contain more potassium?
Both pork and raw lamb are high in potassium. Pork has 60% more potassium than raw lamb - pork has 362mg of potassium in 100 grams and raw lamb has 222mg of potassium.