Lamb vs. Spinach
Nutrition comparison of Cooked Lamb and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and spinach:
- Both spinach and lamb are high in potassium.
- Lamb has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Lamb is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and spinach has 92% less calories than lamb - spinach has 23 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much lighter in carbs, much heavier in fat and similar to spinach for protein. Lamb has a macronutrient ratio of 36:0:64 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Spinach | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 64% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and lamb are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than lamb - spinach has 2.2g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Spinach and lamb contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 765% more protein than spinach - spinach has 2.9g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and spinach has 99% less saturated fat than lamb - spinach has 0.06g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Spinach has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than lamb - spinach has 28.1mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than lamb - spinach has 469ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and spinach contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 13 times more Vitamin E than lamb - spinach has 2mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 90 times more Vitamin K than lamb - spinach has 482.9ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both lamb and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Lamb | Spinach | |
|---|---|---|
| Thiamin | 0.1 MG | 0.078 MG |
| Riboflavin | 0.25 MG | 0.189 MG |
| Niacin | 6.7 MG | 0.724 MG |
| Pantothenic acid | 0.66 MG | 0.065 MG |
| Vitamin B6 | 0.14 MG | 0.195 MG |
| Folate | 19 UG | 194 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 350% more calcium than lamb - spinach has 99mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Spinach is a great source of iron and it has 51% more iron than lamb - spinach has 2.7mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both spinach and lamb are high in potassium. Spinach has 65% more potassium than lamb - spinach has 558mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and spinach contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.138 G |
| Total | 0.26 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than spinach per 100 grams.
| Lamb | Spinach | |
|---|---|---|
| linoleic acid | 1.07 G | 0.026 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lamb or Spinach .
Cooked Lamb g
()
|
Daily Values (%) |
Spinach 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 spinach or lamb contain more calories in 100 grams?Lamb is high in calories and spinach has 90% less calories than lamb - spinach has 23 calories in 100g and lamb has 283 calories.
Is spinach or lamb better for protein?
Lamb is a fantastic source of protein and it has 770% more protein than spinach - spinach has 2.9g of protein per 100 grams and lamb has 24.8g of protein.
Does spinach or lamb have more carbohydrates?
By weight, both spinach and lamb are low in carbohydrates - spinach has 3.6g of carbs for 100g and lamb has no carbs..
Does spinach or lamb contain more calcium?
Spinach is a rich source of calcium and it has 350% more calcium than lamb - spinach has 99mg of calcium in 100 grams and lamb has 22mg of calcium.
Does spinach or lamb contain more potassium?
Both spinach and lamb are high in potassium. Spinach has 70% more potassium than lamb - spinach has 558mg of potassium in 100 grams and lamb has 339mg of potassium.