Lamb vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw is higher in more vitamins & minerals
Calories (kcal)
Lamb 206
Lamb 703
Protein (g)
Lamb 18.6
Lamb 3.87
Carbs (g)
Lamb 0.130
Lamb 0.550
Fat (g)
Lamb 14.5
Lamb 76.2
Fiber (g)
Lamb 0
Lamb 0
Quick answers
Which has more protein?
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw — 18.6g vs 3.87g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw — 206 vs 703 kcal per 100g.
Which is more nutrient-dense?
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw 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 | 206 kcal | 703 kcal | -71% |
| Macronutrients | |||
| Water | 66.8 g | 19.2 g | +248% |
| Protein | 18.6 g | 3.87 g | +382% |
| Total lipid (fat) | 14.5 g | 76.2 g | -81% |
| Carbohydrate, by difference | 0.130 g | 0.550 g | -76% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.90 g | 32.4 g | -82% |
| Fatty acids, total monounsaturated | 4.15 g | 21.7 g | -81% |
| Fatty acids, total trans | 0.739 g | 4.05 g | -82% |
| Cholesterol | 67.0 mg | 78.0 mg | -14% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.163 mg | 0.088 mg | +85% |
| Riboflavin (Vitamin B2) | 0.153 mg | 0.038 mg | +303% |
| Niacin (Vitamin B3) | 4.64 mg | 1.06 mg | +337% |
| Pantothenic acid (Vitamin B5) | 0.494 mg | 0.156 mg | +217% |
| Vitamin B-6 — Pyridoxine | 0.123 mg | 0.032 mg | +284% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.46 ug | 0.410 ug | +256% |
| Vitamin A, RAE | 9.00 ug | 44.0 ug | -80% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 1.18 mg | -78% |
| Vitamin D (D2 + D3) | 0 ug | 0.100 ug | -100% |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 3.00 mg | +233% |
| Iron, Fe | 1.49 mg | 0.470 mg | +217% |
| Magnesium, Mg | 21.0 mg | 5.00 mg | +320% |
| Phosphorus, P | 177 mg | 45.0 mg | +293% |
| Potassium, K | 315 mg | 93.0 mg | +239% |
| Sodium, Na | 59.0 mg | 28.0 mg | +111% |
| Zinc, Zn | 2.80 mg | 0.460 mg | +509% |
| Copper, Cu | 0.105 mg | 0.019 mg | +453% |
| Manganese, Mn | 0.007 mg | 0.002 mg | +250% |
| Selenium, Se | 3.00 ug | 1.30 ug | +131% |
| Other Nutrients | |||
| Energy | 861 kj | 2942 kj | -71% |
| Ash | 0.950 g | 0.250 g | +280% |
| Total Sugars | 0 g | 0 g | = |
| Retinol | 9.00 ug | 44.0 ug | -80% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 29.0 IU | 146 IU | -80% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3 — total) | 2.00 IU | 4.00 IU | -50% |
| 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) | 0.001 g | 0.011 g | -91% |
| SFA 10:0 (Capric acid) | 0.021 g | 0.087 g | -76% |
| SFA 12:0 (Lauric acid) | 0.023 g | 0.081 g | -72% |
| SFA 14:0 (Myristic acid) | 0.324 g | 1.53 g | -79% |
| SFA 16:0 (Palmitic acid) | 2.33 g | 12.0 g | -81% |
| SFA 17:0 (Margaric acid) | 0.254 g | 1.49 g | -83% |
| SFA 18:0 (Stearic acid) | 2.92 g | 16.9 g | -83% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.067 g | -85% |
| SFA 22:0 (Behenic acid) | 0.026 g | 0.179 g | -85% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.010 g | 0.026 g | -62% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.139 g | 0.619 g | -78% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.118 g | 0.535 g | -78% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.00 g | 21.0 g | -81% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.29 g | 17.1 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.029 g | -86% |
| 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 | 0 g | = |
| Fatty acids, total polyunsaturated | 0.619 g | 2.31 g | -73% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.392 g | 1.62 g | -76% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.161 g | 0.512 g | -69% |
| PUFA 18:2 CLAs | 0.223 g | 1.07 g | -79% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.149 g | 0.641 g | -77% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.149 g | 0.641 g | -77% |
| 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 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.025 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.025 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.020 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.026 g | 0.055 g | -53% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.731 g | 4.01 g | -82% |
| TFA 16:1 t | 0.021 g | 0.084 g | -75% |
| TFA 18:1 t | 0.710 g | 3.93 g | -82% |
| TFA 18:2 t,t | 0.008 g | 0.038 g | -79% |
| Fatty acids, total trans-polyenoic | 0.008 g | 0.038 g | -79% |
| Tryptophan (EAA) | 0.206 g | 0.043 g | +379% |
| Threonine (EAA) | 0.889 g | 0.185 g | +381% |
| Isoleucine (EAA, BCAA) | 0.834 g | 0.173 g | +382% |
| Leucine (EAA, BCAA) | 1.44 g | 0.299 g | +381% |
| Lysine (EAA) | 1.63 g | 0.338 g | +382% |
| Methionine (EAA) | 0.608 g | 0.126 g | +383% |
| Cystine (conditionally essential) | 0.244 g | 0.051 g | +378% |
| Phenylalanine (EAA) | 0.734 g | 0.152 g | +383% |
| Tyrosine (conditionally essential) | 0.646 g | 0.134 g | +382% |
| Valine (EAA, BCAA) | 0.949 g | 0.197 g | +382% |
| Arginine (conditionally essential) | 1.25 g | 0.261 g | +381% |
| Histidine (EAA) | 0.395 g | 0.082 g | +382% |
| Alanine | 0.927 g | 0.192 g | +383% |
| Glutamic acid | 2.60 g | 0.541 g | +381% |
| Glycine (conditionally essential) | 0.797 g | 0.165 g | +383% |
| Proline (conditionally essential) | 0.598 g | 0.124 g | +382% |
| Serine | 0.636 g | 0.132 g | +382% |
| 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, leg chop/steak, bone-in, separable lean and fat, raw nutrition facts Lamb, New Zealand, imported, subcutaneous fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +509% in Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw Copper, Cu +453% in Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw Protein +382% in Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw Niacin (Vitamin B3) +337% in Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw
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