Beef vs. Raw Lamb
Nutrition comparison of Cooked Beef and Raw 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
raw lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw lamb:
- Both beef and raw lamb are high in calories, potassium, protein and saturated fat.
- Beef has more Vitamin B6.
- Beef is a great source of iron.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Lamb (Lamb, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and raw lamb are high in calories. Beef is very similar to beef for calories - beef has 277 calories per 100 grams and raw lamb has 282 calories.
For macronutrient ratios, beef is heavier in protein, lighter in fat and similar to raw lamb for carbs. Beef has a macronutrient ratio of 38:0:62 and for raw lamb, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Lamb | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 76% |
| Alcohol | ~ | ~ |
Protein
protein
Both beef and raw lamb are high in protein. Beef has 53% more protein than raw lamb - beef has 25.4g of protein per 100 grams and raw lamb has 16.6g of protein.
Fat
saturated fat
Both beef and raw lamb are high in saturated fat. Raw lamb has 39% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
trans fat
Raw lamb has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raw lamb does not contain significant amounts.
cholesterol
Beef and raw lamb contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and raw lamb has 73mg of cholesterol.
Vitamins
Vitamin A
Beef and raw lamb contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raw lamb does not contain significant amounts.
Vitamin D
Beef and raw lamb contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw lamb has 2iu of Vitamin D.
Vitamin E
Beef and raw lamb contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Vitamin K
Beef and raw lamb contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw lamb has 3.6ug of Vitamin K.
The B Vitamins
Beef has more Vitamin B6. Both beef and raw lamb contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
| Beef | Raw Lamb | |
|---|---|---|
| Thiamin | 0.051 MG | 0.11 MG |
| Riboflavin | 0.176 MG | 0.21 MG |
| Niacin | 4.537 MG | 5.96 MG |
| Pantothenic acid | 0.658 MG | 0.65 MG |
| Vitamin B6 | 0.336 MG | 0.13 MG |
| Folate | 11 UG | 18 UG |
| Vitamin B12 | 2.9 UG | 2.31 UG |
Minerals
calcium
Beef has 119% more calcium than raw lamb - beef has 35mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Beef is a great source of iron and it has 45% more iron than raw lamb - beef has 2.3mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both beef and raw lamb are high in potassium. Beef has 24% more potassium than raw lamb - beef has 275mg 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 beef per 100 grams.
| Beef | Raw Lamb | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.42 G |
| Total | 0.056 G | 0.42 G |
omega 6s
Comparing omega-6 fatty acids, raw lamb has more linoleic acid than beef per 100 grams.
| Beef | Raw Lamb | |
|---|---|---|
| other omega 6 | 0.047 G | 0.08 G |
| linoleic acid | 0.39 G | 1.36 G |
| Total | 0.437 G | 1.44 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.
Cooked Beef g
()
|
Daily Values (%) |
Raw Lamb g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 beef or raw lamb contain more calories in 100 grams?Both beef and raw lamb are high in calories. Beef is quite similar to beef for calories - beef has 277 calories in 100g and raw lamb has 282 calories.
Is beef or raw lamb better for protein?
Both beef and raw lamb are high in protein. Beef has 50% more protein than raw lamb - beef has 25.4g of protein per 100 grams and raw lamb has 16.6g of protein.
Does beef or raw lamb contain more potassium?
Both beef and raw lamb are high in potassium. Beef has 20% more potassium than raw lamb - beef has 275mg of potassium in 100 grams and raw lamb has 222mg of potassium.