Raw Lamb vs. Chicken
Nutrition comparison of Raw Lamb and Cooked Chicken
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and chicken:
- Both chicken and raw lamb are high in calories, potassium and protein.
- Chicken has more pantothenic acid and Vitamin B6, however, raw lamb contains more folate and Vitamin B12.
USDA sources for nutritional information: Raw Lamb (Lamb, ground, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and raw lamb are high in calories. Raw lamb has 49% more calories than chicken - chicken has 189 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 for carbs. Raw lamb has a macronutrient ratio of 24:0:76 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Chicken | |
|---|---|---|
| Protein | 24% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 51% |
| Alcohol | ~ | ~ |
Protein
protein
Both chicken and raw lamb are high in protein. Chicken has 41% more protein than raw lamb - chicken has 23.3g 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 has 69% less saturated fat than raw lamb - chicken has 3.1g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
trans fat
Both chicken and raw lamb are low in trans fat - chicken has 0.09g of trans fat per 100 grams and raw lamb does not contain significant amounts.
cholesterol
Raw lamb has 32% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and raw lamb has 73mg of cholesterol.
Vitamins
Vitamin D
Raw lamb and chicken contain similar amounts of Vitamin D - raw lamb has 2iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and raw lamb contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Vitamin K
Chicken and raw lamb contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and raw lamb has 3.6ug of Vitamin K.
The B Vitamins
Chicken has more pantothenic acid and Vitamin B6, however, raw lamb contains more folate and Vitamin B12. Both raw lamb and chicken contain significant amounts of thiamin, riboflavin and niacin.
| Raw Lamb | Chicken | |
|---|---|---|
| Thiamin | 0.11 MG | 0.121 MG |
| Riboflavin | 0.21 MG | 0.302 MG |
| Niacin | 5.96 MG | 7.107 MG |
| Pantothenic acid | 0.65 MG | 1.327 MG |
| Vitamin B6 | 0.13 MG | 0.538 MG |
| Folate | 18 UG | 2 UG |
| Vitamin B12 | 2.31 UG | 0.51 UG |
Minerals
calcium
Raw lamb has 100% more calcium than chicken - chicken has 8mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Raw lamb has 67% more iron than chicken - chicken has 0.93mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both chicken and raw lamb are high in potassium. Chicken has 205% more potassium than raw lamb - chicken has 677mg 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 per 100 grams, however, chicken contains more dha and dpa than raw lamb per 100 grams.
| Raw Lamb | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.42 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both raw lamb and chicken contain significant amounts of linoleic acid.
| Raw Lamb | Chicken | |
|---|---|---|
| linoleic acid | 1.36 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.36 G | 1.838 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.
Raw Lamb g
()
|
Daily Values (%) |
Cooked Chicken g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken or raw lamb contain more calories in 100 grams?Both chicken and raw lamb are high in calories. Raw lamb has 50% more calories than chicken - chicken has 189 calories in 100g and raw lamb has 282 calories.
Is chicken or raw lamb better for protein?
Both chicken and raw lamb are high in protein. Chicken has 40% more protein than raw lamb - chicken has 23.3g of protein per 100 grams and raw lamb has 16.6g of protein.
Does chicken or raw lamb contain more potassium?
Both chicken and raw lamb are high in potassium. Chicken has 210% more potassium than raw lamb - chicken has 677mg of potassium in 100 grams and raw lamb has 222mg of potassium.