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Wild rice vs. Lamb — In-Depth Nutrition Comparison

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Differences between Wild rice and Lamb

  • Wild rice contains less Vitamin B12, Selenium, Vitamin B3, Zinc, Iron, Choline, Phosphorus, and Vitamin B2 than Lamb.
  • Lamb's daily need coverage for Vitamin B12 is 106% higher.
  • The amount of Saturated Fat in Wild rice is lower.

The food types used in this comparison are Wild rice, cooked and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Wild rice vs Lamb 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.
:
6
Lamb
Contains more Magnesium +39.1%
Contains less Sodium -95.8%
Contains more Manganese +1181.8%
Contains more Calcium +466.7%
Contains more Iron +213.3%
Contains more Phosphorus +129.3%
Contains more Potassium +206.9%
Contains more Zinc +232.8%
Contains more Selenium +3200%
Equal in Copper - 0.119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Magnesium +39.1%
Contains less Sodium -95.8%
Contains more Manganese +1181.8%
Contains more Calcium +466.7%
Contains more Iron +213.3%
Contains more Phosphorus +129.3%
Contains more Potassium +206.9%
Contains more Zinc +232.8%
Contains more Selenium +3200%
Equal in Copper - 0.119

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.
:
7
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +71.4%
Contains more Folate +44.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +187.4%
Contains more Vitamin B3 +417.5%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +820%
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +71.4%
Contains more Folate +44.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +187.4%
Contains more Vitamin B3 +417.5%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +820%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Lamb
Contains more Carbs +∞%
Contains more Water +37.6%
Contains more Protein +514.5%
Contains more Fats +6058.8%
Contains more Other +105%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +37.6%
Contains more Protein +514.5%
Contains more Fats +6058.8%
Contains more Other +105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Lamb
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +17540%
Contains more Polyunsaturated fat +608.9%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +17540%
Contains more Polyunsaturated fat +608.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Lamb Opinion
Net carbs 19.54g 0g Wild rice
Protein 3.99g 24.52g Lamb
Fats 0.34g 20.94g Lamb
Carbs 21.34g 0g Wild rice
Calories 101kcal 294kcal Lamb
Fructose 0.2g Wild rice
Sugar 0.73g 0g Lamb
Fiber 1.8g 0g Wild rice
Calcium 3mg 17mg Lamb
Iron 0.6mg 1.88mg Lamb
Magnesium 32mg 23mg Wild rice
Phosphorus 82mg 188mg Lamb
Potassium 101mg 310mg Lamb
Sodium 3mg 72mg Wild rice
Zinc 1.34mg 4.46mg Lamb
Copper 0.121mg 0.119mg Wild rice
Manganese 0.282mg 0.022mg Wild rice
Selenium 0.8µg 26.4µg Lamb
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.14mg Wild rice
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin B1 0.052mg 0.1mg Lamb
Vitamin B2 0.087mg 0.25mg Lamb
Vitamin B3 1.287mg 6.66mg Lamb
Vitamin B5 0.154mg 0.66mg Lamb
Vitamin B6 0.135mg 0.13mg Wild rice
Folate 26µg 18µg Wild rice
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0.5µg 4.6µg Lamb
Tryptophan 0.049mg 0.287mg Lamb
Threonine 0.127mg 1.05mg Lamb
Isoleucine 0.167mg 1.183mg Lamb
Leucine 0.276mg 1.908mg Lamb
Lysine 0.17mg 2.166mg Lamb
Methionine 0.119mg 0.629mg Lamb
Phenylalanine 0.195mg 0.998mg Lamb
Valine 0.232mg 1.323mg Lamb
Histidine 0.104mg 0.777mg Lamb
Cholesterol 0mg 97mg Wild rice
Saturated Fat 0.049g 8.83g Wild rice
Monounsaturated Fat 0.05g 8.82g Lamb
Polyunsaturated fat 0.213g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lamb
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
10%
Wild rice
52%
Lamb
Minerals Daily Need Coverage Score
21%
Wild rice
52%
Lamb

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 69mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 8.781g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.