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Lamb vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Lamb and Bran?

  • Lamb is richer in Vitamin B12, Vitamin B3, Zinc, Selenium, Vitamin B2, and Iron, yet Bran is richer in Manganese, and Fiber.
  • Lamb's daily need coverage for Vitamin B12 is 106% higher.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Oat bran, cooked types in this comparison.

Infographic

Lamb vs Bran infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
7
:
3
Bran
Contains more Calcium +70%
Contains more Iron +113.6%
Contains more Phosphorus +58%
Contains more Potassium +237%
Contains more Zinc +741.5%
Contains more Copper +80.3%
Contains more Selenium +242.9%
Contains more Magnesium +73.9%
Contains less Sodium -98.6%
Contains more Manganese +4281.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +70%
Contains more Iron +113.6%
Contains more Phosphorus +58%
Contains more Potassium +237%
Contains more Zinc +741.5%
Contains more Copper +80.3%
Contains more Selenium +242.9%
Contains more Magnesium +73.9%
Contains less Sodium -98.6%
Contains more Manganese +4281.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
9
:
1
Bran
Contains more Vitamin D +∞%
Contains more Vitamin B2 +635.3%
Contains more Vitamin B3 +4525%
Contains more Vitamin B5 +204.1%
Contains more Vitamin B6 +420%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +635.3%
Contains more Vitamin B3 +4525%
Contains more Vitamin B5 +204.1%
Contains more Vitamin B6 +420%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
3
:
2
Bran
Contains more Protein +663.9%
Contains more Fats +2334.9%
Contains more Other +67.3%
Contains more Carbs +∞%
Contains more Water +56.4%
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +663.9%
Contains more Fats +2334.9%
Contains more Other +67.3%
Contains more Carbs +∞%
Contains more Water +56.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
:
1
Bran
Contains more Monounsaturated Fat +2930.9%
Contains more Polyunsaturated fat +345.4%
Contains less Saturated Fat -98.2%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +2930.9%
Contains more Polyunsaturated fat +345.4%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Lamb Bran Opinion
Net carbs 0g 8.84g Bran
Protein 24.52g 3.21g Lamb
Fats 20.94g 0.86g Lamb
Carbs 0g 11.44g Bran
Calories 294kcal 40kcal Lamb
Fiber 0g 2.6g Bran
Calcium 17mg 10mg Lamb
Iron 1.88mg 0.88mg Lamb
Magnesium 23mg 40mg Bran
Phosphorus 188mg 119mg Lamb
Potassium 310mg 92mg Lamb
Sodium 72mg 1mg Bran
Zinc 4.46mg 0.53mg Lamb
Copper 0.119mg 0.066mg Lamb
Manganese 0.022mg 0.964mg Bran
Selenium 26.4µg 7.7µg Lamb
Vitamin E 0.14mg Lamb
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin B1 0.1mg 0.16mg Bran
Vitamin B2 0.25mg 0.034mg Lamb
Vitamin B3 6.66mg 0.144mg Lamb
Vitamin B5 0.66mg 0.217mg Lamb
Vitamin B6 0.13mg 0.025mg Lamb
Folate 18µg 6µg Lamb
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg Lamb
Tryptophan 0.287mg 0.057mg Lamb
Threonine 1.05mg 0.086mg Lamb
Isoleucine 1.183mg 0.114mg Lamb
Leucine 1.908mg 0.235mg Lamb
Lysine 2.166mg 0.13mg Lamb
Methionine 0.629mg 0.057mg Lamb
Phenylalanine 0.998mg 0.155mg Lamb
Valine 1.323mg 0.165mg Lamb
Histidine 0.777mg 0.07mg Lamb
Cholesterol 97mg 0mg Bran
Saturated Fat 8.83g 0.163g Bran
Monounsaturated Fat 8.82g 0.291g Lamb
Polyunsaturated fat 1.51g 0.339g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Lamb
6%
Bran
Minerals Daily Need Coverage Score
52%
Lamb
33%
Bran

Comparison summary

Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 8.667g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.