Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and whey protein powder:
Both lamb and whey protein powder are high in calories. Whey protein powder has 24% more calories than lamb - lamb has 283 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, lamb is much lighter in protein, lighter in carbs and much heavier in fat compared to whey protein powder per calorie. Lamb has a macronutrient ratio of 36:0:64 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Whey Protein Powder | |
|---|---|---|
| Protein | 36% | 89% |
| Carbohydrates | ~ | 7% |
| Fat | 64% | 4% |
| Alcohol | ~ | ~ |
Lamb has less carbohydrates than whey protein powder - whey protein powder has 6.3g of total carbs per 100 grams and lamb does not contain significant amounts.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than lamb - whey protein powder has 3.1g of dietary fiber per 100 grams and lamb does not contain significant amounts.
Both lamb and whey protein powder are high in protein. Whey protein powder has 216% more protein than lamb - lamb has 24.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Lamb is high in saturated fat and whey protein powder has 90% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Whey protein powder has 5 times less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Lamb and whey protein powder contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.
Lamb and whey protein powder contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Lamb has more Vitamin K than whey protein powder - lamb has 5.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin and Vitamin B6, however, lamb contains more niacin and pantothenic acid. Both lamb and whey protein powder contain significant amounts of folate and Vitamin B12.
| Lamb | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.1 MG | 0.609 MG |
| Riboflavin | 0.25 MG | 2.017 MG |
| Niacin | 6.7 MG | 1.136 MG |
| Pantothenic acid | 0.66 MG | ~ |
| Vitamin B6 | 0.14 MG | 0.607 MG |
| Folate | 19 UG | 33 UG |
| Vitamin B12 | 2.61 UG | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 20 times more calcium than lamb - lamb has 22mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Lamb has 58% more iron than whey protein powder - lamb has 1.8mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both lamb and whey protein powder are high in potassium. Whey protein powder has 47% more potassium than lamb - lamb has 339mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Lamb | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.034 G |
| Total | 0.26 G | 0.034 G |
Comparing omega-6 fatty acids, lamb has more linoleic acid than whey protein powder per 100 grams.
| Lamb | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 1.07 G | 0.264 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Cooked Lamb g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||