Egg vs. Lamb
Nutrition comparison of Egg and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and lamb:
- Both egg and lamb are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Lamb has more thiamin, niacin and Vitamin B12, however, egg contains more pantothenic acid and folate.
- Lamb is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and lamb are high in calories. Lamb has 98% more calories than egg - egg has 143 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, egg is similar to lamb for protein, carbs and fat. Egg has a macronutrient ratio of 36:2:62 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Lamb | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and lamb are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and lamb does not contain significant amounts.
sugar
Egg and lamb contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both egg and lamb are high in protein. Lamb has 97% more protein than egg - egg has 12.6g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and egg has 62% less saturated fat than lamb - egg has 3.1g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
trans fat
Both egg and lamb are low in trans fat - egg has 0.04g of trans fat per 100 grams and lamb does not contain significant amounts.
cholesterol
Egg is high in cholesterol and lamb has 74% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and lamb has 97mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than lamb - egg has 160ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has 40 times more Vitamin D than lamb - egg has 82iu of Vitamin D per 100 grams and lamb has 2iu of Vitamin D.
Vitamin E
Egg and lamb contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Egg and lamb contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more thiamin, niacin and Vitamin B12, however, egg contains more pantothenic acid and folate. Both egg and lamb contain significant amounts of riboflavin and Vitamin B6.
| Egg | Lamb | |
|---|---|---|
| Thiamin | 0.04 MG | 0.1 MG |
| Riboflavin | 0.457 MG | 0.25 MG |
| Niacin | 0.075 MG | 6.7 MG |
| Pantothenic acid | 1.533 MG | 0.66 MG |
| Vitamin B6 | 0.17 MG | 0.14 MG |
| Folate | 47 UG | 19 UG |
| Vitamin B12 | 0.89 UG | 2.61 UG |
Minerals
calcium
Egg is a great source of calcium and it has 155% more calcium than lamb - egg has 56mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Egg and lamb contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 146% more potassium than egg - egg has 138mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than lamb per 100 grams.
| Egg | Lamb | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.26 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.26 G |
omega 6s
Comparing omega-6 fatty acids, both egg and lamb contain significant amounts of linoleic acid.
| Egg | Lamb | |
|---|---|---|
| other omega 6 | 0.188 G | 0.07 G |
| linoleic acid | 1.555 G | 1.07 G |
| Total | 1.743 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.
Egg g
()
|
Daily Values (%) |
Cooked Lamb g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 egg or lamb contain more calories in 100 grams?Both egg and lamb are high in calories. Lamb has 100% more calories than egg - egg has 143 calories in 100g and lamb has 283 calories.
Is egg or lamb better for protein?
Both egg and lamb are high in protein. Lamb has 100% more protein than egg - egg has 12.6g of protein per 100 grams and lamb has 24.8g of protein.
Does egg or lamb contain more potassium?
Lamb is a rich source of potassium and it has 150% more potassium than egg - egg has 138mg of potassium in 100 grams and lamb has 339mg of potassium.