White Rice vs. Lamb

Nutrition comparison of Cooked White 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 white rice versus cooked lamb (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and lamb:

  • Both white rice and lamb are high in calories.
  • Lamb has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
  • Lamb has signficantly less carbohydrates than white rice.
  • Lamb is an excellent source of potassium and protein.
Detailed nutritional comparison of white 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Lamb src

Calories and Carbs

calories

Both white rice and lamb are high in calories. Lamb has 118% more calories than white rice - white rice has 130 calories per 100 grams and lamb has 283 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to lamb per calorie. White rice has a macronutrient ratio of 8:91:2 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Lamb
Protein 8% 36%
Carbohydrates 91% ~
Fat 2% 64%
Alcohol ~ ~

carbohydrates

Lamb has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and lamb does not contain significant amounts.

dietary fiber

White rice has more dietary fiber than lamb - white rice has 0.3g of dietary fiber per 100 grams and lamb does not contain significant amounts.

Protein

protein

Lamb is an excellent source of protein and it has 940% more protein than white rice - white rice has 2.4g of protein per 100 grams and lamb has 24.8g of protein.

Fat

saturated fat

Lamb is high in saturated fat and white rice has 99% less saturated fat than lamb - white rice has 0.06g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.

cholesterol

White rice has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin D

Lamb and white rice contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and white rice does not contain significant amounts.

Vitamin E

Lamb and white rice contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Lamb has more Vitamin K than white rice - lamb has 5.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Lamb has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate. Both white rice and lamb contain significant amounts of thiamin and pantothenic acid.

White Rice Lamb
Thiamin 0.167 MG 0.1 MG
Riboflavin 0.016 MG 0.25 MG
Niacin 1.835 MG 6.7 MG
Pantothenic acid 0.411 MG 0.66 MG
Vitamin B6 0.05 MG 0.14 MG
Folate 58 UG 19 UG
Vitamin B12 ~ 2.61 UG

Minerals

calcium

Lamb has 633% more calcium than white rice - white rice has 3mg of calcium per 100 grams and lamb has 22mg of calcium.

iron

White rice and lamb contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and lamb has 1.8mg of iron.

potassium

Lamb is an excellent source of potassium and it has 10 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.

White Rice Lamb
alpha linoleic acid 0.01 G 0.26 G
Total 0.01 G 0.26 G

omega 6s

Comparing omega-6 fatty acids, lamb has more linoleic acid than white rice per 100 grams.

White Rice Lamb
linoleic acid 0.046 G 1.07 G
other omega 6 ~ 0.07 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Lamb (Lamb, ground, cooked, broiled) .

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FAQ

Does white rice or lamb contain more calories in 100 grams?
Both white rice and lamb are high in calories. Lamb has 120% more calories than white rice - white rice has 130 calories in 100g and lamb has 283 calories.

Is white rice or lamb better for protein?
Lamb is a fantastic source of protein and it has 940% more protein than white rice - white rice has 2.4g of protein per 100 grams and lamb has 24.8g of protein.

Does white rice or lamb have more carbohydrates?
By weight, lamb has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and lamb has no carbs..

Does white rice or lamb contain more potassium?
Lamb is a rich source of potassium and it has 10 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and lamb has 339mg of potassium.