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  6. Lamb vs. Rice

Lamb vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Lamb and Rice?

  • Lamb is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Phosphorus, Vitamin B2, and Choline, yet Rice is higher in Manganese.
  • Lamb's daily need coverage for Vitamin B12 is 106% more.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Lamb vs Rice infographic
Infographic link

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
Lamb
8
:
2
Rice
Rice
Contains more Calcium +70%
Contains more Iron +56.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +337.2%
Contains more Potassium +785.7%
Contains more Zinc +810.2%
Contains more Copper +72.5%
Contains more Selenium +252%
Contains less Sodium -98.6%
Contains more Manganese +2045.5%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +70%
Contains more Iron +56.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +337.2%
Contains more Potassium +785.7%
Contains more Zinc +810.2%
Contains more Copper +72.5%
Contains more Selenium +252%
Contains less Sodium -98.6%
Contains more Manganese +2045.5%

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
Lamb
8
:
2
Rice
Rice
Contains more Vitamin E +250%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1823.1%
Contains more Vitamin B3 +351.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +39.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +63%
Contains more Folate +222.2%
Lamb
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +250%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1823.1%
Contains more Vitamin B3 +351.2%
Contains more Vitamin B5 +69.2%
Contains more Vitamin B6 +39.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +63%
Contains more Folate +222.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
2
Rice
Rice
Contains more Protein +811.5%
Contains more Fats +7378.6%
Contains more Other +95.2%
Contains more Carbs +∞%
Contains more Water +27.4%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +811.5%
Contains more Fats +7378.6%
Contains more Other +95.2%
Contains more Carbs +∞%
Contains more Water +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +9922.7%
Contains more Polyunsaturated fat +1886.8%
Contains less Saturated Fat -99.1%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +9922.7%
Contains more Polyunsaturated fat +1886.8%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Rice
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 ok

All nutrients comparison - raw data values

Nutrient Lamb Rice Opinion
Net carbs 0g 27.77g Rice
Protein 24.52g 2.69g Lamb
Fats 20.94g 0.28g Lamb
Carbs 0g 28.17g Rice
Calories 294kcal 130kcal Lamb
Sugar 0g 0.05g Lamb
Fiber 0g 0.4g Rice
Calcium 17mg 10mg Lamb
Iron 1.88mg 1.2mg Lamb
Magnesium 23mg 12mg Lamb
Phosphorus 188mg 43mg Lamb
Potassium 310mg 35mg Lamb
Sodium 72mg 1mg Rice
Zinc 4.46mg 0.49mg Lamb
Copper 0.119mg 0.069mg Lamb
Manganese 0.022mg 0.472mg Rice
Selenium 26.4µg 7.5µg Lamb
Vitamin E 0.14mg 0.04mg Lamb
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin B1 0.1mg 0.163mg Rice
Vitamin B2 0.25mg 0.013mg Lamb
Vitamin B3 6.66mg 1.476mg Lamb
Vitamin B5 0.66mg 0.39mg Lamb
Vitamin B6 0.13mg 0.093mg Lamb
Folate 18µg 58µg Rice
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 0µg Lamb
Tryptophan 0.287mg 0.031mg Lamb
Threonine 1.05mg 0.096mg Lamb
Isoleucine 1.183mg 0.116mg Lamb
Leucine 1.908mg 0.222mg Lamb
Lysine 2.166mg 0.097mg Lamb
Methionine 0.629mg 0.063mg Lamb
Phenylalanine 0.998mg 0.144mg Lamb
Valine 1.323mg 0.164mg Lamb
Histidine 0.777mg 0.063mg Lamb
Cholesterol 97mg 0mg Rice
Saturated Fat 8.83g 0.077g Rice
Monounsaturated Fat 8.82g 0.088g Lamb
Polyunsaturated fat 1.51g 0.076g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Rice
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
13%
Rice
Minerals Daily Need Coverage Score
52%
Lamb
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 8.753g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.