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Lamb vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between lamb and bran raw

  • Lamb has more vitamin B12 and vitamin B3; however, bran raw is higher in manganese, vitamin B1, phosphorus, fiber, magnesium, iron, and selenium.
  • Bran raw covers your daily manganese needs 244% more than lamb.
  • Bran raw has less saturated fat.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Oat bran, raw.

Infographic

Lamb vs Bran raw 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
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +43.4%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +187.8%
Contains more CopperCopper +238.7%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +25490.9%
Contains more SeleniumSelenium +71.2%

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.
Lamb
Lamb
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +613.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +43.8%
Contains more Vitamin EVitamin E +621.4%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lamb Bran raw DV% diff.
Manganese 0.022mg 5.63mg 244%
Vitamin B12 2.55µg 0µg 106%
Vitamin B1 0.1mg 1.17mg 89%
Phosphorus 188mg 734mg 78%
Fiber 0g 15.4g 62%
Magnesium 23mg 235mg 50%
Iron 1.88mg 5.41mg 44%
Vitamin B3 6.66mg 0.934mg 36%
Selenium 26.4µg 45.2µg 34%
Saturated fat 8.83g 1.328g 34%
Cholesterol 97mg 0mg 32%
Copper 0.119mg 0.403mg 32%
Carbs 0g 66.22g 22%
Fats 20.94g 7.03g 21%
Vitamin B5 0.66mg 1.494mg 17%
Monounsaturated fat 8.82g 2.376g 16%
Protein 24.52g 17.3g 14%
Zinc 4.46mg 3.11mg 12%
Choline 93.7mg 32.2mg 11%
Folate 18µg 52µg 9%
Potassium 310mg 566mg 8%
Polyunsaturated fat 1.51g 2.766g 8%
Vitamin E 0.14mg 1.01mg 6%
Calcium 17mg 58mg 4%
Sodium 72mg 4mg 3%
Vitamin B6 0.13mg 0.165mg 3%
Calories 294kcal 246kcal 2%
Vitamin B2 0.25mg 0.22mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 4.6µg 3.2µg 1%
Protein per 100 calories 8.3g 7g N/A
Calories per 10 g protein 120kcal 142kcal N/A
Weight per 100 calories 34g 41g N/A
Unsaturated / Saturated Fat ratio 1.2 3.9 N/A
Net carbs 0g 50.82g N/A
Vitamin D* 2 IU 0 IU 0%
Sugar 0g 1.45g N/A
Tryptophan 0.287mg 0.335mg 0%
Threonine 1.05mg 0.502mg 0%
Isoleucine 1.183mg 0.668mg 0%
Leucine 1.908mg 1.374mg 0%
Lysine 2.166mg 0.76mg 0%
Methionine 0.629mg 0.335mg 0%
Phenylalanine 0.998mg 0.908mg 0%
Valine 1.323mg 0.964mg 0%
Histidine 0.777mg 0.41mg 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +41.7%
Contains more FatsFats +197.9%
Contains more WaterWater +720.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +253.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +271.2%
Contains less Sat. FatSaturated fat -85%
Contains more Poly. FatPolyunsaturated fat +83.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.