Salmon vs. Lamb
Nutrition comparison of Salmon and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and lamb:
- Both lamb and salmon are high in calories, potassium and protein.
- Lamb has more riboflavin and folate, however, salmon contains more Vitamin B6.
- Lamb has signficantly more iron than salmon.
- Salmon has 53% less cholesterol than lamb.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lamb and salmon are high in calories. Lamb has 123% more calories than salmon - lamb has 283 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to lamb for carbs. Salmon has a macronutrient ratio of 67:0:33 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Lamb | |
|---|---|---|
| Protein | 67% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 64% |
| Alcohol | ~ | ~ |
Protein
protein
Both lamb and salmon are high in protein. Lamb has 21% more protein than salmon - lamb has 24.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Lamb is high in saturated fat and salmon has 90% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and lamb are low in trans fat - salmon has 0.03g of trans fat per 100 grams and lamb does not contain significant amounts.
cholesterol
Salmon has 53% less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has more Vitamin A than lamb - salmon has 35ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 216 times more Vitamin D than lamb - lamb has 2iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Lamb and salmon contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Lamb and salmon contain similar amounts of Vitamin K - lamb has 5.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin and folate, however, salmon contains more Vitamin B6. Both salmon and lamb contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B12.
| Salmon | Lamb | |
|---|---|---|
| Thiamin | 0.08 MG | 0.1 MG |
| Riboflavin | 0.105 MG | 0.25 MG |
| Niacin | 7.995 MG | 6.7 MG |
| Pantothenic acid | 1.03 MG | 0.66 MG |
| Vitamin B6 | 0.611 MG | 0.14 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 4.15 UG | 2.61 UG |
Minerals
calcium
Lamb has 214% more calcium than salmon - lamb has 22mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Lamb has signficantly more iron than salmon - lamb has 1.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both lamb and salmon are high in potassium. Lamb is very similar to lamb for potassium - lamb has 339mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than lamb per 100 grams.
| Salmon | Lamb | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.26 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.26 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than salmon per 100 grams.
| Salmon | Lamb | |
|---|---|---|
| other omega 6 | 0.014 G | 0.07 G |
| linoleic acid | 0.081 G | 1.07 G |
| Total | 0.095 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.
Salmon 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 % |
|
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 lamb or salmon contain more calories in 100 grams?Both lamb and salmon are high in calories. Lamb has 120% more calories than salmon - lamb has 283 calories in 100g and salmon has 127 calories.
Is lamb or salmon better for protein?
Both lamb and salmon are high in protein. Lamb has 20% more protein than salmon - lamb has 24.8g of protein per 100 grams and salmon has 20.5g of protein.
Does lamb or salmon contain more potassium?
Both lamb and salmon are high in potassium. Lamb is very similar to lamb for potassium - lamb has 339mg of potassium in 100 grams and salmon has 366mg of potassium.