Lamb vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, brazilnuts, dried, unblanched is higher in more vitamins & minerals
Calories (kcal)
Lamb 84
Nuts 659
Protein (g)
Lamb 15.2
Nuts 14.3
Carbs (g)
Lamb 0.030
Nuts 11.7
Fat (g)
Lamb 2.54
Nuts 67.1
Fiber (g)
Lamb 0
Nuts 7.50
Quick answers
Which has more protein?
Lamb, New Zealand, imported, kidney, raw — 15.2g vs 14.3g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, kidney, raw — 84 vs 659 kcal per 100g.
Which is more nutrient-dense?
Nuts, brazilnuts, dried, unblanched scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Lamb | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 84 kcal | 659 kcal | -87% |
| Macronutrients | |||
| Water | 81.0 g | 3.42 g | +2269% |
| Protein | 15.2 g | 14.3 g | +6% |
| Total lipid (fat) | 2.54 g | 67.1 g | -96% |
| Carbohydrate, by difference | 0.030 g | 11.7 g | -100% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.768 g | 16.1 g | -95% |
| Fatty acids, total monounsaturated | 0.391 g | 23.9 g | -98% |
| Fatty acids, total trans | 0.046 g | — | |
| Cholesterol | 369 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.413 mg | 0.617 mg | -33% |
| Riboflavin (Vitamin B2) | 1.28 mg | 0.035 mg | +3554% |
| Niacin (Vitamin B3) | 8.43 mg | 0.295 mg | +2756% |
| Pantothenic acid (Vitamin B5) | 3.21 mg | 0.184 mg | +1643% |
| Vitamin B-6 — Pyridoxine | 0.173 mg | 0.101 mg | +71% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 50.4 ug | 0 ug | |
| Vitamin A, RAE | 61.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.420 mg | 5.65 mg | -93% |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 160 mg | -95% |
| Iron, Fe | 6.60 mg | 2.43 mg | +172% |
| Magnesium, Mg | 16.0 mg | 376 mg | -96% |
| Phosphorus, P | 245 mg | 725 mg | -66% |
| Potassium, K | 231 mg | 659 mg | -65% |
| Sodium, Na | 168 mg | 3.00 mg | +5500% |
| Zinc, Zn | 1.81 mg | 4.06 mg | -55% |
| Copper, Cu | 0.361 mg | 1.74 mg | -79% |
| Manganese, Mn | 0.084 mg | 1.22 mg | -93% |
| Selenium, Se | 93.6 ug | 1917 ug | -95% |
| Other Nutrients | |||
| Energy | 351 kj | 2757 kj | -87% |
| Ash | 1.19 g | 3.43 g | -65% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 22.0 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 61.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 204 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 9.56 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.630 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 5.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.009 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.022 g | 0.046 g | -52% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.282 g | 9.63 g | -97% |
| SFA 17:0 (Margaric acid) | 0.029 g | 0.041 g | -29% |
| SFA 18:0 (Stearic acid) | 0.385 g | 6.24 g | -94% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.167 g | -100% |
| SFA 22:0 (Behenic acid) | 0.021 g | 0.010 g | +110% |
| SFA 24:0 (Lignoceric acid) | 0.019 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | 0.214 g | -93% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.362 g | 23.6 g | -98% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.325 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.027 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.540 g | 24.4 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.166 g | 24.4 g | -99% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.151 g | 23.9 g | -99% |
| PUFA 18:2 CLAs | 0.015 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.036 g | +39% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.050 g | 0.018 g | +178% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.018 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.009 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.009 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.143 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.143 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.093 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.044 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.036 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.046 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.037 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.168 g | 0.135 g | +24% |
| Threonine (EAA) | 0.726 g | 0.365 g | +99% |
| Isoleucine (EAA, BCAA) | 0.681 g | 0.518 g | +31% |
| Leucine (EAA, BCAA) | 1.17 g | 1.19 g | -1% |
| Lysine (EAA) | 1.33 g | 0.490 g | +171% |
| Methionine (EAA) | 0.496 g | 1.12 g | -56% |
| Cystine (conditionally essential) | 0.199 g | 0.306 g | -35% |
| Phenylalanine (EAA) | 0.599 g | 0.639 g | -6% |
| Tyrosine (conditionally essential) | 0.527 g | 0.416 g | +27% |
| Valine (EAA, BCAA) | 0.775 g | 0.760 g | +2% |
| Arginine (conditionally essential) | 1.02 g | 2.14 g | -52% |
| Histidine (EAA) | 0.322 g | 0.409 g | -21% |
| Alanine | 0.756 g | 0.609 g | +24% |
| Aspartic acid | — | 1.33 g | |
| Glutamic acid | 2.13 g | 3.19 g | -33% |
| Glycine (conditionally essential) | 0.651 g | 0.733 g | -11% |
| Proline (conditionally essential) | 0.488 g | 0.706 g | -31% |
| Serine | 0.519 g | 0.676 g | -23% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 16.0 mg | |
| Total Choline | — | 29.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Lamb, New Zealand, imported, kidney, raw nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
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