Beef, flank, steak, boneless, choice, raw vs Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw
Nutrition comparison per 100 g.
Beef, flank, steak, boneless, choice, raw
164 kcal
Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw
244 kcal
Calories
164 kcal
244 kcal
Protein
20.1 g
17.1 g
Carbs
0.0 g
0.0 g
Fiber
~
0.0 g
Fat
9.4 g
19.0 g
Sodium
51 mg
63 mg
Key takeaways
- Beef, flank, steak, boneless, choice, raw has 33% fewer calories (164 kcal vs 244 kcal).
- Beef, flank, steak, boneless, choice, raw has more protein (20.1 g vs 17.1 g).
- Beef, flank, steak, boneless, choice, raw has more fat (9.4 g vs 19.0 g).
- Beef, flank, steak, boneless, choice, raw has more sodium (51 mg vs 63 mg).
| Macronutrients | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calories | 164 kcal | 244 kcal |
| Protein | 20.1 g | 17.1 g |
| Total Fat | 9.4 g | 19.0 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Water | 69.8 g | 63.4 g |
| Carbohydrates | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Fats & Fatty Acids | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Total Fat | 9.4 g | 19.0 g |
| Saturated Fat | 3.6 g | 8.1 g |
| Monounsaturated Fat | 3.6 g | 7.8 g |
| Polyunsaturated Fat | 0.3 g | 1.5 g |
| Trans Fat | 0.4 g | ~ |
| Omega-3 Fatty Acids | ~ | 330.0 mg |
| Omega-6 Fatty Acids | ~ | 1,120.0 mg |
| Protein & Amino Acids | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Protein | 20.1 g | 17.1 g |
| Histidine | ~ | 541.0 mg |
| Isoleucine | ~ | 823.0 mg |
| Leucine | ~ | 1,328.0 mg |
| Lysine | ~ | 1,507.0 mg |
| Methionine | ~ | 438.0 mg |
| Phenylalanine | ~ | 695.0 mg |
| Threonine | ~ | 730.0 mg |
| Tryptophan | ~ | 199.0 mg |
| Valine | ~ | 921.0 mg |
| Alanine | ~ | 1,026.0 mg |
| Arginine | ~ | 1,014.0 mg |
| Aspartic Acid | ~ | 1,502.0 mg |
| Cystine | ~ | 204.0 mg |
| Glutamic Acid | ~ | 2,477.0 mg |
| Glycine | ~ | 834.0 mg |
| Proline | ~ | 716.0 mg |
| Serine | ~ | 635.0 mg |
| Tyrosine | ~ | 574.0 mg |
| Vitamins | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 5.6 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | ~ | 19.0 mcg |
| Vitamin B12 | ~ | 2.6 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Minerals | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calcium | 3.8 mg | 16.0 mg |
| Iron | 1.8 mg | 1.5 mg |
| Magnesium | 18.9 mg | 21.0 mg |
| Phosphorus | 167.3 mg | 163.0 mg |
| Potassium | 331.8 mg | 237.0 mg |
| Sodium | 51.3 mg | 63.0 mg |
| Zinc | 5.6 mg | 4.1 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | ~ | 19.7 mcg |
| Sterols | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Cholesterol | 57.7 mg | 71.0 mg |
| Other | Beef, flank, steak, boneless, choice, raw | Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Ash | 1.0 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, boneless, choice, raw or Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, boneless, choice, raw has fewer calories: 164 kcal for Beef, flank, steak, boneless, choice, raw vs 244 kcal for Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw per 100 g.
Which has more protein, Beef, flank, steak, boneless, choice, raw or Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, boneless, choice, raw has more protein: 20.1 g for Beef, flank, steak, boneless, choice, raw vs 17.1 g for Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw per 100 g.
Is Beef, flank, steak, boneless, choice, raw or Lamb, domestic, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, raw healthier?
Beef, flank, steak, boneless, choice, raw is lower in calories, and Beef, flank, steak, boneless, choice, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.