Raw Lamb vs. Chicken Breast
Nutrition comparison of Raw Lamb and Cooked Chicken Breast
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
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and chicken breast:
- Both chicken breast and raw lamb are high in calories, potassium and protein.
- Chicken breast has more niacin and Vitamin B6, however, raw lamb contains more folate and Vitamin B12.
USDA sources for nutritional information: Raw Lamb (Lamb, ground, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and raw lamb are high in calories. Raw lamb has 71% more calories than chicken breast - chicken breast has 165 calories per 100 grams and raw lamb has 282 calories.
For macronutrient ratios, raw lamb is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Raw lamb has a macronutrient ratio of 24:0:76 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Chicken Breast | |
|---|---|---|
| Protein | 24% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Both chicken breast and raw lamb are high in protein. Chicken breast has 87% more protein than raw lamb - chicken breast has 31g of protein per 100 grams and raw lamb has 16.6g of protein.
Fat
saturated fat
Raw lamb is high in saturated fat and chicken breast has 90% less saturated fat than raw lamb - chicken breast has 1g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
cholesterol
Chicken breast and raw lamb contain similar amounts of cholesterol - chicken breast has 85mg of cholesterol per 100 grams and raw lamb has 73mg of cholesterol.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than raw lamb - chicken breast has 6ug of Vitamin A per 100 grams and raw lamb does not contain significant amounts.
Vitamin D
Chicken breast and raw lamb contain similar amounts of Vitamin D - chicken breast has 5iu of Vitamin D per 100 grams and raw lamb has 2iu of Vitamin D.
Vitamin E
Chicken breast and raw lamb contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Vitamin K
Chicken breast and raw lamb contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raw lamb has 3.6ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin and Vitamin B6, however, raw lamb contains more folate and Vitamin B12. Both raw lamb and chicken breast contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Raw Lamb | Chicken Breast | |
|---|---|---|
| Thiamin | 0.11 MG | 0.07 MG |
| Riboflavin | 0.21 MG | 0.114 MG |
| Niacin | 5.96 MG | 13.712 MG |
| Pantothenic acid | 0.65 MG | 0.965 MG |
| Vitamin B6 | 0.13 MG | 0.6 MG |
| Folate | 18 UG | 4 UG |
| Vitamin B12 | 2.31 UG | 0.34 UG |
Minerals
calcium
Chicken breast and raw lamb contain similar amounts of calcium - chicken breast has 15mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Raw lamb has 49% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both chicken breast and raw lamb are high in potassium. Chicken breast has 15% more potassium than raw lamb - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than raw lamb per 100 grams.
| Raw Lamb | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.42 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw lamb has more linoleic acid than chicken breast per 100 grams.
| Raw Lamb | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.36 G | 0.59 G |
| other omega 6 | 0.08 G | 0.06 G |
| Total | 1.44 G | 0.65 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: Raw Lamb (Lamb, ground, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raw Lamb g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or raw lamb contain more calories in 100 grams?Both chicken breast and raw lamb are high in calories. Raw lamb has 70% more calories than chicken breast - chicken breast has 165 calories in 100g and raw lamb has 282 calories.
Is chicken breast or raw lamb better for protein?
Both chicken breast and raw lamb are high in protein. Chicken breast has 90% more protein than raw lamb - chicken breast has 31g of protein per 100 grams and raw lamb has 16.6g of protein.
Does chicken breast or raw lamb contain more potassium?
Both chicken breast and raw lamb are high in potassium. Chicken breast has 20% more potassium than raw lamb - chicken breast has 256mg of potassium in 100 grams and raw lamb has 222mg of potassium.