Lamb vs. Sweet Potatoes
Nutrition comparison of Cooked Lamb and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and sweet potatoes:
- Both sweet potatoes and lamb are high in potassium.
- Lamb has more riboflavin, niacin and Vitamin B12.
- Lamb is an excellent source of protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and sweet potato has 70% less calories than lamb - sweet potato has 86 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Lamb has a macronutrient ratio of 36:0:64 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Sweet Potatoes | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 64% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than lamb - sweet potato has 3g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Lamb has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and sweet potato has 100% less saturated fat than lamb - sweet potato has 0.02g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Sweet potato has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than lamb - sweet potato has 2.4mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than lamb - sweet potato has 709ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and sweet potatoes contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and lamb contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Sweet potatoes and lamb contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin and Vitamin B12. Both lamb and sweet potatoes contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Lamb | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.1 MG | 0.078 MG |
| Riboflavin | 0.25 MG | 0.061 MG |
| Niacin | 6.7 MG | 0.557 MG |
| Pantothenic acid | 0.66 MG | 0.8 MG |
| Vitamin B6 | 0.14 MG | 0.209 MG |
| Folate | 19 UG | 11 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Sweet potatoes and lamb contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has 193% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both sweet potatoes and lamb are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg 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 sweet potato per 100 grams.
| Lamb | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.001 G |
| Total | 0.26 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than sweet potato per 100 grams.
| Lamb | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.07 G | 0.013 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.013 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.
Note: The specific food items compared are: Lamb (Lamb, ground, cooked, broiled) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Lamb g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or lamb contain more calories in 100 grams?Lamb is high in calories and sweet potato has 70% less calories than lamb - sweet potato has 86 calories in 100g and lamb has 283 calories.
Is sweet potatoes or lamb better for protein?
Lamb is a fantastic source of protein and it has 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and lamb has 24.8g of protein.
Does sweet potatoes or lamb have more carbohydrates?
By weight, lamb has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and lamb has no carbs..
Does sweet potatoes or lamb contain more potassium?
Both sweet potatoes and lamb are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and lamb has 339mg of potassium.