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.
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.
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 8:91:1 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 | 1% | 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 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 White Rice or Lamb .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Lamb (Lamb, ground, cooked, broiled) .
Cooked White Rice g
()
|
Daily Values (%) |
Cooked Lamb g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.