Raw Beef vs. Lamb
Nutrition comparison of Raw Beef and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and lamb:
- Both raw beef and lamb are high in calories, potassium, protein and saturated fat.
- Lamb has more thiamin and folate.
- Lamb has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and lamb are high in calories. Raw beef has 17% more calories than lamb - raw beef has 332 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to lamb for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Lamb | |
|---|---|---|
| Protein | 18% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 64% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and lamb are high in protein. Lamb has 72% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Both raw beef and lamb are high in saturated fat. Raw beef has 45% more saturated fat than lamb - raw beef has 11.8g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
trans fat
Lamb has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and lamb does not contain significant amounts.
cholesterol
Raw beef and lamb contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and lamb has 97mg of cholesterol.
Vitamins
Vitamin A
Raw beef and lamb contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Raw beef and lamb contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and lamb has 2iu of Vitamin D.
Vitamin E
Raw beef and lamb contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Raw beef and lamb contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more thiamin and folate. Both raw beef and lamb contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Raw Beef | Lamb | |
|---|---|---|
| Thiamin | 0.044 MG | 0.1 MG |
| Riboflavin | 0.151 MG | 0.25 MG |
| Niacin | 3.382 MG | 6.7 MG |
| Pantothenic acid | 0.395 MG | 0.66 MG |
| Vitamin B6 | 0.278 MG | 0.14 MG |
| Folate | 9 UG | 19 UG |
| Vitamin B12 | 2.07 UG | 2.61 UG |
Minerals
calcium
Raw beef and lamb contain similar amounts of calcium - raw beef has 24mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Raw beef and lamb contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both raw beef and lamb are high in potassium. Lamb has 56% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Lamb | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.26 G |
| Total | 0.084 G | 0.26 G |
omega 6s
Comparing omega-6 fatty acids, both raw beef and lamb contain significant amounts of linoleic acid.
| Raw Beef | Lamb | |
|---|---|---|
| other omega 6 | 0.035 G | 0.07 G |
| linoleic acid | 0.577 G | 1.07 G |
| Total | 0.612 G | 1.14 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.
Raw Beef g
()
|
Daily Values (%) |
Cooked Lamb 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 | |||
FAQ
Does raw beef or lamb contain more calories in 100 grams?Both raw beef and lamb are high in calories. Raw beef has 20% more calories than lamb - raw beef has 332 calories in 100g and lamb has 283 calories.
Is raw beef or lamb better for protein?
Both raw beef and lamb are high in protein. Lamb has 70% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and lamb has 24.8g of protein.
Does raw beef or lamb contain more potassium?
Both raw beef and lamb are high in potassium. Lamb has 60% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and lamb has 339mg of potassium.