Beef vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 284
Lamb 703
Protein (g)
Beef 27.6
Lamb 3.87
Carbs (g)
Beef 0
Lamb 0.550
Fat (g)
Beef 19.3
Lamb 76.2
Fiber (g)
Beef 0
Lamb 0
Quick answers
Which has more protein?
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised — 27.6g vs 3.87g per 100g.
Which has fewer calories?
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised — 284 vs 703 kcal per 100g.
Which is more nutrient-dense?
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Lamb | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 284 kcal | 703 kcal | -60% |
| Macronutrients | |||
| Water | 52.7 g | 19.2 g | +175% |
| Protein | 27.6 g | 3.87 g | +613% |
| Total lipid (fat) | 19.3 g | 76.2 g | -75% |
| Carbohydrate, by difference | 0 g | 0.550 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.67 g | 32.4 g | -76% |
| Fatty acids, total monounsaturated | 8.94 g | 21.7 g | -59% |
| Fatty acids, total trans | 1.07 g | 4.05 g | -74% |
| Cholesterol | 98.0 mg | 78.0 mg | +26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.069 mg | 0.088 mg | -22% |
| Riboflavin (Vitamin B2) | 0.223 mg | 0.038 mg | +487% |
| Niacin (Vitamin B3) | 3.80 mg | 1.06 mg | +259% |
| Pantothenic acid (Vitamin B5) | 0.725 mg | 0.156 mg | +365% |
| Vitamin B-6 — Pyridoxine | 0.310 mg | 0.032 mg | +869% |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 84.8 mg | — | |
| Vitamin B-12 — Cobalamin | 3.25 ug | 0.410 ug | +693% |
| Vitamin A, RAE | 8.00 ug | 44.0 ug | -82% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.090 mg | 1.18 mg | -92% |
| Vitamin D (D2 + D3) | 0.200 ug | 0.100 ug | +100% |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 3.00 mg | +367% |
| Iron, Fe | 2.82 mg | 0.470 mg | +500% |
| Magnesium, Mg | 20.0 mg | 5.00 mg | +300% |
| Phosphorus, P | 183 mg | 45.0 mg | +307% |
| Potassium, K | 275 mg | 93.0 mg | +196% |
| Sodium, Na | 64.0 mg | 28.0 mg | +129% |
| Zinc, Zn | 9.52 mg | 0.460 mg | +1970% |
| Copper, Cu | 0.086 mg | 0.019 mg | +353% |
| Manganese, Mn | 0.013 mg | 0.002 mg | +550% |
| Selenium, Se | 31.9 ug | 1.30 ug | +2354% |
| Other Nutrients | |||
| Energy | 1189 kj | 2942 kj | -60% |
| Ash | 1.40 g | 0.250 g | +460% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | 11.9 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 8.00 ug | 44.0 ug | -82% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 25.0 IU | 146 IU | -83% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 6.00 IU | 4.00 IU | +50% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | 0.100 ug | +100% |
| Vitamin K1 — Phylloquinone | 1.60 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.011 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.087 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.081 g | -100% |
| SFA 14:0 (Myristic acid) | 0.523 g | 1.53 g | -66% |
| SFA 16:0 (Palmitic acid) | 4.18 g | 12.0 g | -65% |
| SFA 17:0 (Margaric acid) | 0.223 g | 1.49 g | -85% |
| SFA 18:0 (Stearic acid) | 2.72 g | 16.9 g | -84% |
| SFA 20:0 (Arachidic acid) | 0.012 g | 0.067 g | -82% |
| SFA 22:0 (Behenic acid) | — | 0.179 g | |
| SFA 24:0 (Lignoceric acid) | 0.013 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.113 g | 0.026 g | +335% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.562 g | 0.619 g | -9% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.535 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.149 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.07 g | 21.0 g | -62% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.00 g | 17.1 g | -59% |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.361 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.050 g | 0.029 g | +72% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.35 g | 2.31 g | -42% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.25 g | 1.62 g | -23% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.578 g | 0.512 g | +13% |
| PUFA 18:2 CLAs | 0.667 g | 1.07 g | -37% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.641 g | -95% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.035 g | 0.641 g | -95% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.054 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | 0.055 g | -93% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 1.07 g | 4.01 g | -73% |
| TFA 16:1 t | — | 0.084 g | |
| TFA 18:1 t | 1.07 g | 3.93 g | -73% |
| TFA 18:2 t,t | — | 0.038 g | |
| Fatty acids, total trans-polyenoic | — | 0.038 g | |
| Tryptophan (EAA) | 0.311 g | 0.043 g | +623% |
| Threonine (EAA) | 1.22 g | 0.185 g | +557% |
| Isoleucine (EAA, BCAA) | 1.17 g | 0.173 g | +579% |
| Leucine (EAA, BCAA) | 2.22 g | 0.299 g | +642% |
| Lysine (EAA) | 2.41 g | 0.338 g | +614% |
| Methionine (EAA) | 0.784 g | 0.126 g | +522% |
| Cystine (conditionally essential) | 0.290 g | 0.051 g | +469% |
| Phenylalanine (EAA) | 1.05 g | 0.152 g | +591% |
| Tyrosine (conditionally essential) | 0.952 g | 0.134 g | +610% |
| Valine (EAA, BCAA) | 1.25 g | 0.197 g | +534% |
| Arginine (conditionally essential) | 1.82 g | 0.261 g | +596% |
| Histidine (EAA) | 0.894 g | 0.082 g | +990% |
| Alanine | 1.57 g | 0.192 g | +720% |
| Aspartic acid | 2.48 g | — | |
| Glutamic acid | 4.37 g | 0.541 g | +707% |
| Glycine (conditionally essential) | 1.26 g | 0.165 g | +663% |
| Proline (conditionally essential) | 1.13 g | 0.124 g | +815% |
| Serine | 1.06 g | 0.132 g | +703% |
| Hydroxyproline | 0.189 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised nutrition facts Lamb, New Zealand, imported, subcutaneous fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +2354% in Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Zinc, Zn +1970% in Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Vitamin B-6 — Pyridoxine +869% in Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Vitamin B-12 — Cobalamin +693% in Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
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