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.
Detailed nutritional comparison of brown rice and lamb is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Brown Rice src
Image of Lamb src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brown Rice or Lamb .

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) .

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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.

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