Lamb vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted is higher in more vitamins & minerals
Calories (kcal)
Lamb 294
Lamb 703
Protein (g)
Lamb 20.9
Lamb 3.87
Carbs (g)
Lamb 0.030
Lamb 0.550
Fat (g)
Lamb 23.4
Lamb 76.2
Fiber (g)
Lamb 0
Lamb 0
Quick answers
Which has more protein?
Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted — 20.9g vs 3.87g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted — 294 vs 703 kcal per 100g.
Which is more nutrient-dense?
Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted 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 | 294 kcal | 703 kcal | -58% |
| Macronutrients | |||
| Water | 55.9 g | 19.2 g | +192% |
| Protein | 20.9 g | 3.87 g | +440% |
| Total lipid (fat) | 23.4 g | 76.2 g | -69% |
| Carbohydrate, by difference | 0.030 g | 0.550 g | -95% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.33 g | 32.4 g | -71% |
| Fatty acids, total monounsaturated | 6.45 g | 21.7 g | -70% |
| Fatty acids, total trans | 1.24 g | 4.05 g | -69% |
| Cholesterol | 72.0 mg | 78.0 mg | -8% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.072 mg | 0.088 mg | -18% |
| Riboflavin (Vitamin B2) | 0.198 mg | 0.038 mg | +421% |
| Niacin (Vitamin B3) | 3.62 mg | 1.06 mg | +241% |
| Pantothenic acid (Vitamin B5) | 0.399 mg | 0.156 mg | +156% |
| Vitamin B-6 — Pyridoxine | 0.159 mg | 0.032 mg | +397% |
| Vitamin B-12 — Cobalamin | 2.18 ug | 0.410 ug | +432% |
| Vitamin A, RAE | 11.0 ug | 44.0 ug | -75% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.400 mg | 1.18 mg | -66% |
| Vitamin D (D2 + D3) | 0.100 ug | 0.100 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 3.00 mg | +300% |
| Iron, Fe | 1.41 mg | 0.470 mg | +200% |
| Magnesium, Mg | 20.0 mg | 5.00 mg | +300% |
| Phosphorus, P | 176 mg | 45.0 mg | +291% |
| Potassium, K | 299 mg | 93.0 mg | +222% |
| Sodium, Na | 72.0 mg | 28.0 mg | +157% |
| Zinc, Zn | 3.87 mg | 0.460 mg | +741% |
| Copper, Cu | 0.095 mg | 0.019 mg | +400% |
| Manganese, Mn | 0.008 mg | 0.002 mg | +300% |
| Selenium, Se | 5.70 ug | 1.30 ug | +338% |
| Other Nutrients | |||
| Energy | 1231 kj | 2942 kj | -58% |
| Ash | 0.910 g | 0.250 g | +264% |
| Total Sugars | 0 g | 0 g | = |
| Retinol | 11.0 ug | 44.0 ug | -75% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 35.0 IU | 146 IU | -76% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3 — total) | 6.00 IU | 4.00 IU | +50% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 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) | 0.002 g | 0.011 g | -82% |
| SFA 10:0 (Capric acid) | 0.024 g | 0.087 g | -72% |
| SFA 12:0 (Lauric acid) | 0.028 g | 0.081 g | -65% |
| SFA 14:0 (Myristic acid) | 0.472 g | 1.53 g | -69% |
| SFA 16:0 (Palmitic acid) | 3.48 g | 12.0 g | -71% |
| SFA 17:0 (Margaric acid) | 0.394 g | 1.49 g | -73% |
| SFA 18:0 (Stearic acid) | 4.87 g | 16.9 g | -71% |
| SFA 20:0 (Arachidic acid) | 0.024 g | 0.067 g | -64% |
| SFA 22:0 (Behenic acid) | 0.044 g | 0.179 g | -75% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.012 g | 0.026 g | -54% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.199 g | 0.619 g | -68% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.169 g | 0.535 g | -68% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.23 g | 21.0 g | -70% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.03 g | 17.1 g | -71% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | 0.029 g | -76% |
| 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 | 0.881 g | 2.31 g | -62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.585 g | 1.62 g | -64% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.249 g | 0.512 g | -51% |
| PUFA 18:2 CLAs | 0.328 g | 1.07 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.238 g | 0.641 g | -63% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.238 g | 0.641 g | -63% |
| 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) | 0.001 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) | 0.001 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.016 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.016 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.027 g | 0.055 g | -51% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 1.23 g | 4.01 g | -69% |
| TFA 16:1 t | 0.031 g | 0.084 g | -63% |
| TFA 18:1 t | 1.20 g | 3.93 g | -69% |
| 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) | 0.231 g | 0.043 g | +437% |
| Threonine (EAA) | 0.996 g | 0.185 g | +438% |
| Isoleucine (EAA, BCAA) | 0.935 g | 0.173 g | +440% |
| Leucine (EAA, BCAA) | 1.61 g | 0.299 g | +439% |
| Lysine (EAA) | 1.82 g | 0.338 g | +439% |
| Methionine (EAA) | 0.681 g | 0.126 g | +440% |
| Cystine (conditionally essential) | 0.273 g | 0.051 g | +435% |
| Phenylalanine (EAA) | 0.822 g | 0.152 g | +441% |
| Tyrosine (conditionally essential) | 0.723 g | 0.134 g | +440% |
| Valine (EAA, BCAA) | 1.06 g | 0.197 g | +440% |
| Arginine (conditionally essential) | 1.40 g | 0.261 g | +438% |
| Histidine (EAA) | 0.442 g | 0.082 g | +439% |
| Alanine | 1.04 g | 0.192 g | +441% |
| Glutamic acid | 2.92 g | 0.541 g | +439% |
| Glycine (conditionally essential) | 0.893 g | 0.165 g | +441% |
| Proline (conditionally essential) | 0.669 g | 0.124 g | +440% |
| Serine | 0.712 g | 0.132 g | +439% |
| 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, square-cut shoulder, separable lean and fat, cooked, slow roasted nutrition facts Lamb, New Zealand, imported, subcutaneous fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +741% in Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted Protein +440% in Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted Vitamin B-12 — Cobalamin +432% in Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted Riboflavin (Vitamin B2) +421% in Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.