Lamb vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lamb, New Zealand, imported, kidney, cooked, soaked and fried is higher in more vitamins & minerals
Calories (kcal)
Lamb 112
Beef 151
Protein (g)
Lamb 19.8
Beef 11.7
Carbs (g)
Lamb 0.180
Beef 1.48
Fat (g)
Lamb 3.56
Beef 10.5
Fiber (g)
Lamb 0
Beef 0
Quick answers
Which has more protein?
Lamb, New Zealand, imported, kidney, cooked, soaked and fried — 19.8g vs 11.7g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, kidney, cooked, soaked and fried — 112 vs 151 kcal per 100g.
Which is more nutrient-dense?
Lamb, New Zealand, imported, kidney, cooked, soaked and fried 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 | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 112 kcal | 151 kcal | -26% |
| Macronutrients | |||
| Water | 75.1 g | 74.9 g | = |
| Protein | 19.8 g | 11.7 g | +69% |
| Total lipid (fat) | 3.56 g | 10.5 g | -66% |
| Carbohydrate, by difference | 0.180 g | 1.48 g | -88% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.920 g | 2.39 g | -62% |
| Fatty acids, total monounsaturated | 0.453 g | 1.88 g | -76% |
| Fatty acids, total trans | 0.044 g | 0.510 g | -91% |
| Cholesterol | 508 mg | 3100 mg | -84% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.462 mg | 0.069 mg | +570% |
| Riboflavin (Vitamin B2) | 1.53 mg | 0.217 mg | +605% |
| Niacin (Vitamin B3) | 9.06 mg | 3.62 mg | +150% |
| Pantothenic acid (Vitamin B5) | 4.56 mg | 1.21 mg | +277% |
| Vitamin B-6 — Pyridoxine | 0.230 mg | 0.143 mg | +61% |
| Biotin (Vitamin B7) | — | 5.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 491 mg | |
| Vitamin B-12 — Cobalamin | 55.6 ug | 10.1 ug | +450% |
| Vitamin A, RAE | 85.0 ug | 6.00 ug | +1317% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.570 mg | 1.67 mg | -66% |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 9.00 mg | = |
| Iron, Fe | 14.7 mg | 2.30 mg | +539% |
| Magnesium, Mg | 19.0 mg | 12.0 mg | +58% |
| Phosphorus, P | 312 mg | 335 mg | -7% |
| Potassium, K | 271 mg | 244 mg | +11% |
| Sodium, Na | 199 mg | 108 mg | +84% |
| Zinc, Zn | 2.36 mg | 1.09 mg | +117% |
| Copper, Cu | 0.415 mg | 0.230 mg | +80% |
| Manganese, Mn | 0.105 mg | 0.028 mg | +275% |
| Selenium, Se | 105 ug | 21.8 ug | +382% |
| Other Nutrients | |||
| Energy | 468 kj | 630 kj | -26% |
| Ash | 1.41 g | 1.46 g | -3% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | — | 5.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 5.00 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 85.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 284 IU | 117 IU | +143% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.060 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 8.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 0.100 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) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.009 g | 0.029 g | -69% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.341 g | 0.974 g | -65% |
| SFA 17:0 (Margaric acid) | 0.037 g | 0.032 g | +16% |
| SFA 18:0 (Stearic acid) | 0.455 g | 1.30 g | -65% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.018 g | -67% |
| SFA 22:0 (Behenic acid) | 0.041 g | 0.035 g | +17% |
| SFA 24:0 (Lignoceric acid) | 0.029 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.019 g | 0.023 g | -17% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.009 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.415 g | 1.67 g | -75% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.380 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0.193 g | -99% |
| 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) | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 0.826 g | 1.63 g | -49% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.265 g | 0.039 g | +579% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.245 g | — | |
| PUFA 18:2 CLAs | 0.019 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.078 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.078 g | 0 g | |
| 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 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.012 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.197 g | 0.355 g | -45% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.197 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.152 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.066 g | 0.383 g | -83% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.058 g | 0.855 g | -93% |
| Fatty acids, total trans-monoenoic | 0.044 g | — | |
| TFA 16:1 t | 0.010 g | — | |
| TFA 18:1 t | 0.035 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.219 g | — | |
| Threonine (EAA) | 0.944 g | — | |
| Isoleucine (EAA, BCAA) | 0.885 g | — | |
| Leucine (EAA, BCAA) | 1.53 g | — | |
| Lysine (EAA) | 1.73 g | — | |
| Methionine (EAA) | 0.645 g | — | |
| Cystine (conditionally essential) | 0.259 g | — | |
| Phenylalanine (EAA) | 0.779 g | — | |
| Tyrosine (conditionally essential) | 0.685 g | — | |
| Valine (EAA, BCAA) | 1.01 g | — | |
| Arginine (conditionally essential) | 1.33 g | — | |
| Histidine (EAA) | 0.419 g | — | |
| Alanine | 0.983 g | — | |
| Glutamic acid | 2.76 g | — | |
| Glycine (conditionally essential) | 0.846 g | — | |
| Proline (conditionally essential) | 0.634 g | — | |
| Serine | 0.674 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.
Lamb, New Zealand, imported, kidney, cooked, soaked and fried nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +1317% in Lamb, New Zealand, imported, kidney, cooked, soaked and fried Riboflavin (Vitamin B2) +605% in Lamb, New Zealand, imported, kidney, cooked, soaked and fried Thiamin (Vitamin B1) +570% in Lamb, New Zealand, imported, kidney, cooked, soaked and fried Iron, Fe +539% in Lamb, New Zealand, imported, kidney, cooked, soaked and fried
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