Veal vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Veal, seam fat only, cooked is higher in more vitamins & minerals
Calories (kcal)
Veal 505
Lamb 703
Protein (g)
Veal 11.2
Lamb 3.87
Carbs (g)
Veal 2.11
Lamb 0.550
Fat (g)
Veal 50.2
Lamb 76.2
Fiber (g)
Veal 0
Lamb 0
Quick answers
Which has more protein?
Veal, seam fat only, cooked — 11.2g vs 3.87g per 100g.
Which has fewer calories?
Veal, seam fat only, cooked — 505 vs 703 kcal per 100g.
Which is more nutrient-dense?
Veal, seam fat only, 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 | Veal | Lamb | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 505 kcal | 703 kcal | -28% |
| Macronutrients | |||
| Water | 36.0 g | 19.2 g | +88% |
| Protein | 11.2 g | 3.87 g | +188% |
| Total lipid (fat) | 50.2 g | 76.2 g | -34% |
| Carbohydrate, by difference | 2.11 g | 0.550 g | +284% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.3 g | 32.4 g | -50% |
| Fatty acids, total monounsaturated | 20.6 g | 21.7 g | -5% |
| Fatty acids, total trans | 1.67 g | 4.05 g | -59% |
| Cholesterol | 82.0 mg | 78.0 mg | +5% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.047 mg | 0.088 mg | -47% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.038 mg | +321% |
| Niacin (Vitamin B3) | 2.84 mg | 1.06 mg | +168% |
| Pantothenic acid (Vitamin B5) | 0.440 mg | 0.156 mg | +182% |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.032 mg | +534% |
| Biotin (Vitamin B7) | 0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 53.8 mg | — | |
| Vitamin B-12 — Cobalamin | 1.62 ug | 0.410 ug | +295% |
| Vitamin A, RAE | 0 ug | 44.0 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.520 mg | 1.18 mg | -56% |
| Vitamin D (D2 + D3) | 4.50 ug | 0.100 ug | +4400% |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 3.00 mg | +1333% |
| Iron, Fe | 1.15 mg | 0.470 mg | +145% |
| Magnesium, Mg | 24.0 mg | 5.00 mg | +380% |
| Phosphorus, P | 152 mg | 45.0 mg | +238% |
| Potassium, K | 155 mg | 93.0 mg | +67% |
| Sodium, Na | 87.0 mg | 28.0 mg | +211% |
| Zinc, Zn | 2.00 mg | 0.460 mg | +335% |
| Copper, Cu | 0.081 mg | 0.019 mg | +326% |
| Manganese, Mn | 0.034 mg | 0.002 mg | +1600% |
| Selenium, Se | 9.70 ug | 1.30 ug | +646% |
| Other Nutrients | |||
| Energy | 2111 kj | 2942 kj | -28% |
| Ash | 0.570 g | 0.250 g | +128% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | — | |
| Betaine | 15.4 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 44.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 146 IU | -100% |
| 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) | 0.120 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.050 mg | — | |
| Vitamin D (D2 + D3 — total) | 181 IU | 4.00 IU | +4425% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.50 ug | 0.100 ug | +4400% |
| Vitamin K1 — Phylloquinone | 2.40 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 | 0.011 g | -100% |
| SFA 10:0 (Capric acid) | 0.032 g | 0.087 g | -63% |
| SFA 12:0 (Lauric acid) | 0.007 g | 0.081 g | -91% |
| SFA 14:0 (Myristic acid) | 0.936 g | 1.53 g | -39% |
| SFA 16:0 (Palmitic acid) | 9.38 g | 12.0 g | -22% |
| SFA 17:0 (Margaric acid) | 0.456 g | 1.49 g | -69% |
| SFA 18:0 (Stearic acid) | 5.40 g | 16.9 g | -68% |
| SFA 20:0 (Arachidic acid) | 0.020 g | 0.067 g | -70% |
| SFA 22:0 (Behenic acid) | — | 0.179 g | |
| SFA 24:0 (Lignoceric acid) | 0.083 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.222 g | 0.026 g | +754% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.39 g | 0.619 g | +125% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.39 g | 0.535 g | +160% |
| MUFA 17:1 (Heptadecenoic acid) | 0.407 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.6 g | 21.0 g | -12% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.9 g | 17.1 g | -1% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.029 g | -100% |
| 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 | 2.97 g | 2.31 g | +29% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.35 g | 1.62 g | +46% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.25 g | 0.512 g | +339% |
| PUFA 18:2 CLAs | 0.107 g | 1.07 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.078 g | 0.641 g | -88% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.641 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 | 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 | |
| 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) | 0.539 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 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | 0.055 g | -84% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 1.67 g | 4.01 g | -58% |
| TFA 16:1 t | — | 0.084 g | |
| TFA 18:1 t | 1.67 g | 3.93 g | -57% |
| TFA 18:2 t,t | — | 0.038 g | |
| Fatty acids, total trans-polyenoic | — | 0.038 g | |
| Tryptophan (EAA) | 0.113 g | 0.043 g | +163% |
| Threonine (EAA) | 0.487 g | 0.185 g | +163% |
| Isoleucine (EAA, BCAA) | 0.549 g | 0.173 g | +217% |
| Leucine (EAA, BCAA) | 0.888 g | 0.299 g | +197% |
| Lysine (EAA) | 0.919 g | 0.338 g | +172% |
| Methionine (EAA) | 0.260 g | 0.126 g | +106% |
| Cystine (conditionally essential) | 0.126 g | 0.051 g | +147% |
| Phenylalanine (EAA) | 0.450 g | 0.152 g | +196% |
| Tyrosine (conditionally essential) | 0.356 g | 0.134 g | +166% |
| Valine (EAA, BCAA) | 0.617 g | 0.197 g | +213% |
| Arginine (conditionally essential) | 0.656 g | 0.261 g | +151% |
| Histidine (EAA) | 0.405 g | 0.082 g | +394% |
| Alanine | 0.664 g | 0.192 g | +246% |
| Aspartic acid | 0.963 g | — | |
| Glutamic acid | 1.76 g | 0.541 g | +226% |
| Glycine (conditionally essential) | 0.573 g | 0.165 g | +247% |
| Proline (conditionally essential) | 0.466 g | 0.124 g | +276% |
| Serine | 0.418 g | 0.132 g | +217% |
| Hydroxyproline | 0.056 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.