Lamb vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lamb, Australian, imported, fresh, external fat, cooked is higher in more vitamins & minerals
Calories (kcal)
Lamb 538
Lamb 703
Protein (g)
Lamb 16.9
Lamb 3.87
Carbs (g)
Lamb 0
Lamb 0.550
Fat (g)
Lamb 52.3
Lamb 76.2
Fiber (g)
Lamb 0
Lamb 0
Quick answers
Which has more protein?
Lamb, Australian, imported, fresh, external fat, cooked — 16.9g vs 3.87g per 100g.
Which has fewer calories?
Lamb, Australian, imported, fresh, external fat, cooked — 538 vs 703 kcal per 100g.
Which is more nutrient-dense?
Lamb, Australian, imported, fresh, external fat, cooked 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 | Lamb | Lamb | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 538 kcal | 703 kcal | -23% |
| Macronutrients | |||
| Water | 27.1 g | 19.2 g | +41% |
| Protein | 16.9 g | 3.87 g | +337% |
| Total lipid (fat) | 52.3 g | 76.2 g | -31% |
| Carbohydrate, by difference | 0 g | 0.550 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 26.8 g | 32.4 g | -17% |
| Fatty acids, total monounsaturated | 20.3 g | 21.7 g | -6% |
| Fatty acids, total trans | 4.06 g | 4.05 g | = |
| Cholesterol | 81.0 mg | 78.0 mg | +4% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.082 mg | 0.088 mg | -7% |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.038 mg | +505% |
| Niacin (Vitamin B3) | 4.30 mg | 1.06 mg | +306% |
| Pantothenic acid (Vitamin B5) | 0.520 mg | 0.156 mg | +233% |
| Vitamin B-6 — Pyridoxine | 0.342 mg | 0.032 mg | +969% |
| Vitamin B-12 — Cobalamin | — | 0.410 ug | |
| Vitamin A, RAE | — | 44.0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 1.18 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0.100 ug | -100% |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 3.00 mg | +300% |
| Iron, Fe | 1.98 mg | 0.470 mg | +321% |
| Magnesium, Mg | 20.0 mg | 5.00 mg | +300% |
| Phosphorus, P | 148 mg | 45.0 mg | +229% |
| Potassium, K | 207 mg | 93.0 mg | +123% |
| Sodium, Na | 58.0 mg | 28.0 mg | +107% |
| Zinc, Zn | 2.13 mg | 0.460 mg | +363% |
| Copper, Cu | 0.071 mg | 0.019 mg | +274% |
| Manganese, Mn | 0.006 mg | 0.002 mg | +200% |
| Selenium, Se | 5.00 ug | 1.30 ug | +285% |
| Other Nutrients | |||
| Energy | 2252 kj | 2942 kj | -23% |
| Ash | 0.750 g | 0.250 g | +200% |
| Total Sugars | 0 g | 0 g | = |
| Retinol | — | 44.0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | — | 146 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 4.00 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0.100 ug | -100% |
| 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) | 0.085 g | 0.087 g | -2% |
| SFA 12:0 (Lauric acid) | 0.122 g | 0.081 g | +51% |
| SFA 14:0 (Myristic acid) | 1.83 g | 1.53 g | +19% |
| SFA 15:0 (Pentadecanoic acid) | 0.369 g | — | |
| SFA 16:0 (Palmitic acid) | 11.5 g | 12.0 g | -4% |
| SFA 17:0 (Margaric acid) | 0.868 g | 1.49 g | -42% |
| SFA 18:0 (Stearic acid) | 11.9 g | 16.9 g | -30% |
| SFA 20:0 (Arachidic acid) | 0.103 g | 0.067 g | +54% |
| SFA 22:0 (Behenic acid) | 0.023 g | 0.179 g | -87% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.052 g | 0.026 g | +100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.600 g | 0.619 g | -3% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.535 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 19.6 g | 21.0 g | -7% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.5 g | 17.1 g | -4% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.035 g | 0.029 g | +21% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 3.12 g | 2.31 g | +35% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.42 g | 1.62 g | +50% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.785 g | 0.512 g | +53% |
| PUFA 18:2 CLAs | 0.725 g | 1.07 g | -32% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.527 g | 0.641 g | -18% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.527 g | 0.641 g | -18% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 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) | 0.011 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 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) | 0.034 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) | 0.025 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.078 g | 0.055 g | +42% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.017 g | 0 g | |
| Fatty acids, total trans-monoenoic | 3.15 g | 4.01 g | -21% |
| TFA 16:1 t | — | 0.084 g | |
| TFA 18:1 t | 3.15 g | 3.93 g | -20% |
| TFA 18:2 t not further defined | 0.913 g | — | |
| TFA 18:2 t,t | — | 0.038 g | |
| Fatty acids, total trans-polyenoic | 0.913 g | 0.038 g | +2303% |
| Tryptophan (EAA) | 0.175 g | 0.043 g | +307% |
| Threonine (EAA) | 0.690 g | 0.185 g | +273% |
| Isoleucine (EAA, BCAA) | 0.703 g | 0.173 g | +306% |
| Leucine (EAA, BCAA) | 1.21 g | 0.299 g | +303% |
| Lysine (EAA) | 1.29 g | 0.338 g | +281% |
| Methionine (EAA) | 0.408 g | 0.126 g | +224% |
| Cystine (conditionally essential) | 0.173 g | 0.051 g | +239% |
| Phenylalanine (EAA) | 0.628 g | 0.152 g | +313% |
| Tyrosine (conditionally essential) | 0.528 g | 0.134 g | +294% |
| Valine (EAA, BCAA) | 0.757 g | 0.197 g | +284% |
| Arginine (conditionally essential) | 1.01 g | 0.261 g | +286% |
| Histidine (EAA) | 0.442 g | 0.082 g | +439% |
| Alanine | 0.961 g | 0.192 g | +401% |
| Aspartic acid | 1.39 g | — | |
| Glutamic acid | 2.26 g | 0.541 g | +317% |
| Glycine (conditionally essential) | 0.892 g | 0.165 g | +441% |
| Proline (conditionally essential) | 0.716 g | 0.124 g | +477% |
| Serine | 0.600 g | 0.132 g | +355% |
| 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.
Lamb, Australian, imported, fresh, external fat, cooked nutrition facts Lamb, New Zealand, imported, subcutaneous fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +969% in Lamb, Australian, imported, fresh, external fat, cooked Riboflavin (Vitamin B2) +505% in Lamb, Australian, imported, fresh, external fat, cooked Zinc, Zn +363% in Lamb, Australian, imported, fresh, external fat, cooked Protein +337% in Lamb, Australian, imported, fresh, external fat, cooked
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