Lamb vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, white, dried, powder, stabilized, glucose reduced is higher in more vitamins & minerals
Calories (kcal)
Lamb 209
Egg 376
Protein (g)
Lamb 33.3
Egg 82.4
Carbs (g)
Lamb 0
Egg 4.47
Fat (g)
Lamb 8.40
Egg 0.040
Fiber (g)
Lamb 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 33.3g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised — 209 vs 376 kcal per 100g.
Which is more nutrient-dense?
Egg, white, dried, powder, stabilized, glucose reduced 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 | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 209 kcal | 376 kcal | -44% |
| Macronutrients | |||
| Water | 59.3 g | 8.54 g | +595% |
| Protein | 33.3 g | 82.4 g | -60% |
| Total lipid (fat) | 8.40 g | 0.040 g | +20900% |
| Carbohydrate, by difference | 0 g | 4.47 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.63 g | 0 g | |
| Fatty acids, total monounsaturated | 2.27 g | 0 g | |
| Fatty acids, total trans | 0.219 g | — | |
| Cholesterol | 115 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.043 mg | 0.037 mg | +16% |
| Riboflavin (Vitamin B2) | 0.148 mg | 2.32 mg | -94% |
| Niacin (Vitamin B3) | 4.10 mg | 0.723 mg | +467% |
| Pantothenic acid (Vitamin B5) | 0.497 mg | 1.96 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.024 mg | +221% |
| Biotin (Vitamin B7) | — | 96.0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 1.36 ug | 0.530 ug | +157% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 89.0 mg | -88% |
| Iron, Fe | 2.24 mg | 0.240 mg | +833% |
| Magnesium, Mg | 23.0 mg | 72.0 mg | -68% |
| Phosphorus, P | 173 mg | 89.0 mg | +94% |
| Potassium, K | 258 mg | 1116 mg | -77% |
| Sodium, Na | 77.0 mg | 1238 mg | -94% |
| Zinc, Zn | 7.09 mg | 0.160 mg | +4331% |
| Copper, Cu | 0.136 mg | 0.170 mg | -20% |
| Manganese, Mn | 0.010 mg | 0.050 mg | -80% |
| Selenium, Se | 9.90 ug | 125 ug | -92% |
| Other Nutrients | |||
| Energy | 874 kj | 1573 kj | -44% |
| Ash | 0.960 g | 4.55 g | -79% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | — | 96.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 96.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | — | 0 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 g | = |
| SFA 10:0 (Capric acid) | 0.013 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.021 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.203 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.21 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.101 g | — | |
| SFA 18:0 (Stearic acid) | 1.07 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.009 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.009 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.102 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.091 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.16 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.95 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| 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 | 0.506 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.299 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.163 g | — | |
| PUFA 18:2 CLAs | 0.136 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.099 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.099 g | — | |
| 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 | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 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) | 0.041 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.041 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.028 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.028 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.011 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.219 g | — | |
| TFA 16:1 t | 0.011 g | — | |
| TFA 18:1 t | 0.207 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.368 g | 1.27 g | -71% |
| Threonine (EAA) | 1.59 g | 3.66 g | -57% |
| Isoleucine (EAA, BCAA) | 1.49 g | 5.02 g | -70% |
| Leucine (EAA, BCAA) | 2.57 g | 7.17 g | -64% |
| Lysine (EAA) | 2.91 g | 5.08 g | -43% |
| Methionine (EAA) | 1.09 g | 3.20 g | -66% |
| Cystine (conditionally essential) | 0.436 g | 2.04 g | -79% |
| Phenylalanine (EAA) | 1.31 g | 5.18 g | -75% |
| Tyrosine (conditionally essential) | 1.15 g | 3.31 g | -65% |
| Valine (EAA, BCAA) | 1.70 g | 6.17 g | -73% |
| Arginine (conditionally essential) | 2.24 g | 4.81 g | -53% |
| Histidine (EAA) | 0.705 g | 1.87 g | -62% |
| Alanine | 1.66 g | 5.31 g | -69% |
| Aspartic acid | — | 7.29 g | |
| Glutamic acid | 4.65 g | 11.5 g | -60% |
| Glycine (conditionally essential) | 1.42 g | 3.09 g | -54% |
| Proline (conditionally essential) | 1.07 g | 3.10 g | -66% |
| Serine | 1.14 g | 6.08 g | -81% |
| 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, New Zealand, imported, fore-shank, separable lean only, cooked, braised nutrition facts Egg, white, dried, powder, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +4331% in Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Iron, Fe +833% in Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Niacin (Vitamin B3) +467% in Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised Vitamin B-6 — Pyridoxine +221% in Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised
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