Lamb vs. Russet Potato
Nutrition comparison of Cooked Lamb and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and russet potato:
- Both russet potato and lamb are high in potassium.
- Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6.
- Lamb is an excellent source of protein.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and russet potato has 72% less calories than lamb - russet potato has 79 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Lamb has a macronutrient ratio of 36:0:64 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Russet Potato | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 64% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than lamb - russet potato has 1.3g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Russet potato and lamb contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and russet potato has 100% less saturated fat than lamb - russet potato has 0.03g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Russet potato has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than lamb - russet potato has 5.7mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Russet potato and lamb contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and russet potato contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and lamb contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Russet potato and lamb contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6. Both lamb and russet potato contain significant amounts of thiamin and folate.
| Lamb | Russet Potato | |
|---|---|---|
| Thiamin | 0.1 MG | 0.082 MG |
| Riboflavin | 0.25 MG | 0.033 MG |
| Niacin | 6.7 MG | 1.035 MG |
| Pantothenic acid | 0.66 MG | 0.301 MG |
| Vitamin B6 | 0.14 MG | 0.345 MG |
| Folate | 19 UG | 14 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Lamb has 69% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has 108% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both russet potato and lamb are high in potassium. Russet potato has 23% more potassium than lamb - russet potato has 417mg 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 russet potato per 100 grams.
| Lamb | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.01 G |
| Total | 0.26 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than russet potato per 100 grams.
| Lamb | Russet Potato | |
|---|---|---|
| linoleic acid | 1.07 G | 0.032 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.032 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: Lamb (Lamb, ground, cooked, broiled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Lamb g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or lamb contain more calories in 100 grams?Lamb is high in calories and russet potato has 70% less calories than lamb - russet potato has 79 calories in 100g and lamb has 283 calories.
Is russet potato or lamb better for protein?
Lamb is a fantastic source of protein and it has 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and lamb has 24.8g of protein.
Does russet potato or lamb have more carbohydrates?
By weight, lamb has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and lamb has no carbs..
Does russet potato or lamb contain more potassium?
Both russet potato and lamb are high in potassium. Russet potato has 20% more potassium than lamb - russet potato has 417mg of potassium in 100 grams and lamb has 339mg of potassium.