Beef vs. Lobster
Nutrition comparison of Cooked Beef and Cooked Lobster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
lobster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and lobster:
- Both beef and lobster are high in calories, potassium and protein.
- Beef has more thiamin, riboflavin and folate.
- Beef is a great source of iron.
- Lobster is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and lobster are high in calories. Beef has 94% more calories than lobster - beef has 277 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, beef is much lighter in protein, lighter in carbs and much heavier in fat compared to lobster per calorie. Beef has a macronutrient ratio of 38:0:62 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Lobster | |
|---|---|---|
| Protein | 38% | 78% |
| Carbohydrates | ~ | 9% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and beef are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and lobster are high in protein. Beef is very similar to beef for protein - beef has 25.4g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and lobster has 96% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
trans fat
Lobster has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Beef and lobster contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than beef - lobster has 2.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and lobster contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
Vitamin D
Beef and lobster contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Beef and lobster contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Beef and lobster contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Beef has more thiamin, riboflavin and folate. Both beef and lobster contain significant amounts of niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Beef | Lobster | |
|---|---|---|
| Thiamin | 0.051 MG | 0.009 MG |
| Riboflavin | 0.176 MG | 0.056 MG |
| Niacin | 4.537 MG | 4.898 MG |
| Pantothenic acid | 0.658 MG | 0.404 MG |
| Vitamin B6 | 0.336 MG | 0.173 MG |
| Folate | 11 UG | 1 UG |
| Vitamin B12 | 2.9 UG | 4.04 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 80% more calcium than beef - beef has 35mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Beef is a great source of iron and it has 60% more iron than lobster - beef has 2.3mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both beef and lobster are high in potassium. Beef has 32% more potassium than lobster - beef has 275mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, epa and dpa than beef per 100 grams.
| Beef | Lobster | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| DHA | ~ | 0.139 G |
| EPA | ~ | 0.341 G |
| DPA | ~ | 0.044 G |
| Total | 0.056 G | 0.534 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than lobster per 100 grams.
| Beef | Lobster | |
|---|---|---|
| other omega 6 | 0.047 G | 0.198 G |
| linoleic acid | 0.39 G | 0.017 G |
| Total | 0.437 G | 0.215 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.
Cooked Beef g
()
|
Daily Values (%) |
Cooked Lobster 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 % |
|
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 beef or lobster contain more calories in 100 grams?Both beef and lobster are high in calories. Beef has 90% more calories than lobster - beef has 277 calories in 100g and lobster has 143 calories.
Is beef or lobster better for protein?
Both beef and lobster are high in protein. Beef is very similar to beef for protein - beef has 25.4g of protein per 100 grams and lobster has 26.4g of protein.
Does beef or lobster contain more calcium?
Lobster is a rich source of calcium and it has 80% more calcium than beef - beef has 35mg of calcium in 100 grams and lobster has 63mg of calcium.
Does beef or lobster contain more potassium?
Both beef and lobster are high in potassium. Beef has 30% more potassium than lobster - beef has 275mg of potassium in 100 grams and lobster has 208mg of potassium.