Lamb vs. Pork
Nutrition comparison of Cooked Lamb and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and pork:
- Both pork and lamb are high in calories, potassium, protein and saturated fat.
- Pork has more thiamin and Vitamin B6, however, lamb contains more folate and Vitamin B12.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and lamb are high in calories. Pork has a little more calories (5%) than lamb by weight - pork has 297 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is similar to pork for protein, carbs and fat. Lamb has a macronutrient ratio of 36:0:64 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Pork | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 64% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and lamb are high in protein. Pork has a little more protein (4%) than lamb by weight - pork has 25.7g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Both pork and lamb are high in saturated fat. Pork is very similar to pork for saturated fat - pork has 7.7g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Pork and lamb contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and lamb has 97mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than lamb - pork has 0.7mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Pork and lamb contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Pork has 950% more Vitamin D than lamb - pork has 21iu of Vitamin D per 100 grams and lamb has 2iu of Vitamin D.
Vitamin E
Pork and lamb contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Lamb has more Vitamin K than pork - lamb has 5.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B6, however, lamb contains more folate and Vitamin B12. Both lamb and pork contain significant amounts of riboflavin, niacin and pantothenic acid.
| Lamb | Pork | |
|---|---|---|
| Thiamin | 0.1 MG | 0.706 MG |
| Riboflavin | 0.25 MG | 0.22 MG |
| Niacin | 6.7 MG | 4.206 MG |
| Pantothenic acid | 0.66 MG | 0.52 MG |
| Vitamin B6 | 0.14 MG | 0.391 MG |
| Folate | 19 UG | 6 UG |
| Vitamin B12 | 2.61 UG | 0.54 UG |
Minerals
calcium
Pork and lamb contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has 39% more iron than pork - pork has 1.3mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both pork and lamb are high in potassium. Pork has a little more potassium (7%) than lamb by weight - pork has 362mg 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 pork per 100 grams.
| Lamb | Pork | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.07 G |
| Total | 0.26 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both lamb and pork contain significant amounts of linoleic acid.
| Lamb | Pork | |
|---|---|---|
| linoleic acid | 1.07 G | 1.64 G |
| other omega 6 | 0.07 G | 0.08 G |
| Total | 1.14 G | 1.72 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 Lamb g
()
|
Daily Values (%) |
Cooked Pork 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 pork or lamb contain more calories in 100 grams?Both pork and lamb are high in calories. Pork has a little more calories ( 10%) than lamb by weight - pork has 297 calories in 100g and lamb has 283 calories.
Is pork or lamb better for protein?
Both pork and lamb are high in protein. Pork has a little more protein ( 0%) than lamb by weight - pork has 25.7g of protein per 100 grams and lamb has 24.8g of protein.
Does pork or lamb contain more potassium?
Both pork and lamb are high in potassium. Pork has a little more potassium ( 10%) than lamb by weight - pork has 362mg of potassium in 100 grams and lamb has 339mg of potassium.