Brown Rice vs. Lamb
Nutrition comparison of Cooked Brown Rice and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and lamb:
- Both brown rice and lamb are high in calories.
- Brown rice has signficantly more dietary fiber than lamb.
- Lamb has more riboflavin, niacin, folate and Vitamin B12.
- Lamb has signficantly less carbohydrates than brown rice.
- Lamb is an excellent source of potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and lamb are high in calories. Lamb has 130% more calories than brown rice - brown rice has 123 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to lamb per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Lamb | |
|---|---|---|
| Protein | 9% | 36% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Brown rice has signficantly more dietary fiber than lamb - brown rice has 1.6g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Brown rice and lamb contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 803% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and brown rice has 97% less saturated fat than lamb - brown rice has 0.26g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Brown rice has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin D
Lamb and brown rice contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and lamb contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Brown rice and lamb contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, folate and Vitamin B12. Both brown rice and lamb contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Brown Rice | Lamb | |
|---|---|---|
| Thiamin | 0.178 MG | 0.1 MG |
| Riboflavin | 0.069 MG | 0.25 MG |
| Niacin | 2.561 MG | 6.7 MG |
| Pantothenic acid | 0.38 MG | 0.66 MG |
| Vitamin B6 | 0.123 MG | 0.14 MG |
| Folate | 9 UG | 19 UG |
| Vitamin B12 | ~ | 2.61 UG |
Minerals
calcium
Lamb has 633% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has 220% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 294% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Lamb | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.26 G |
| Total | 0.011 G | 0.26 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Lamb | |
|---|---|---|
| other omega 6 | ~ | 0.07 G |
| linoleic acid | 0.355 G | 1.07 G |
| Total | 0.355 G | 1.14 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Lamb (Lamb, ground, cooked, broiled) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cooked Lamb g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or lamb contain more calories in 100 grams?Both brown rice and lamb are high in calories. Lamb has 130% more calories than brown rice - brown rice has 123 calories in 100g and lamb has 283 calories.
Is brown rice or lamb better for protein?
Lamb is a fantastic source of protein and it has 800% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and lamb has 24.8g of protein.
Does brown rice or lamb have more carbohydrates?
By weight, lamb has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and lamb has no carbs..
Does brown rice or lamb contain more potassium?
Lamb is a rich source of potassium and it has 290% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and lamb has 339mg of potassium.