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Lamb vs. Brown rice — In-Depth Nutrition Comparison

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How are lamb and brown rice different?

  • Lamb is higher in vitamin B12, selenium, zinc, vitamin B3, iron, choline, and vitamin B2; however, brown rice is richer in manganese.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Lamb has a lower glycemic index (0) than brown rice (66).

Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Lamb vs Brown 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +260.5%
Contains more IronIron +235.7%
Contains more CopperCopper +12.3%
Contains more ZincZinc +528.2%
Contains more PhosphorusPhosphorus +82.5%
Contains more SeleniumSelenium +355.2%
Contains more MagnesiumMagnesium +69.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +4327.3%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +262.3%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +100%
Contains more CholineCholine +918.5%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Lamb Brown rice DV% diff.
Vitamin B12 2.55µg 0µg 106%
Protein 24.52g 2.74g 44%
Manganese 0.022mg 0.974mg 41%
Saturated fat 8.83g 0.26g 39%
Selenium 26.4µg 5.8µg 37%
Zinc 4.46mg 0.71mg 34%
Cholesterol 97mg 0mg 32%
Fats 20.94g 0.97g 31%
Vitamin B3 6.66mg 2.561mg 26%
Monounsaturated fat 8.82g 0.369g 21%
Iron 1.88mg 0.56mg 17%
Choline 93.7mg 9.2mg 15%
Vitamin B2 0.25mg 0.069mg 14%
Phosphorus 188mg 103mg 12%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Calories 294kcal 123kcal 9%
Polyunsaturated fat 1.51g 0.366g 8%
Vitamin B1 0.1mg 0.178mg 7%
Potassium 310mg 86mg 7%
Vitamin B5 0.66mg 0.38mg 6%
Fiber 0g 1.6g 6%
Magnesium 23mg 39mg 4%
Vitamin K 4.6µg 0.2µg 4%
Sodium 72mg 4mg 3%
Folate 18µg 9µg 2%
Vitamin D 0.1µg 0µg 1%
Copper 0.119mg 0.106mg 1%
Vitamin B6 0.13mg 0.123mg 1%
Calcium 17mg 3mg 1%
Net carbs 0g 23.98g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.24g N/A
Vitamin E 0.14mg 0.17mg 0%
Tryptophan 0.287mg 0.033mg 0%
Threonine 1.05mg 0.095mg 0%
Isoleucine 1.183mg 0.109mg 0%
Leucine 1.908mg 0.214mg 0%
Lysine 2.166mg 0.099mg 0%
Methionine 0.629mg 0.058mg 0%
Phenylalanine 0.998mg 0.133mg 0%
Valine 1.323mg 0.151mg 0%
Histidine 0.777mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +794.9%
Contains more FatsFats +2058.8%
Contains more OtherOther +86.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2290.2%
Contains more Poly. FatPolyunsaturated fat +312.6%
Contains less Sat. FatSaturated fat -97.1%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.