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Brown rice vs. Lamb — In-Depth Nutrition Comparison

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How are brown rice and lamb different?

  • Brown rice is higher in manganese; however, lamb is richer in vitamin B12, selenium, zinc, vitamin B3, iron, choline, and vitamin B2.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Brown rice contains 44 times more manganese than lamb. While brown rice contains 0.974mg of manganese, lamb contains only 0.022mg.
  • Brown rice has less saturated fat.
  • Lamb has a lower glycemic index (0) than brown rice (66).

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

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Brown 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.
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%
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%
Contains more MagnesiumMagnesium +69.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +4327.3%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +78%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.13mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Lamb
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
52%
Lamb
Minerals Daily Need Coverage Score
32%
Brown rice
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 66)
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
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 8.57g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.3)

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