Lamb vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lamb, variety meats and by-products, liver, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Lamb 220
Nuts 659
Protein (g)
Lamb 30.6
Nuts 14.3
Carbs (g)
Lamb 2.53
Nuts 11.7
Fat (g)
Lamb 8.81
Nuts 67.1
Fiber (g)
Lamb 0
Nuts 7.50
Quick answers
Which has more protein?
Lamb, variety meats and by-products, liver, cooked, braised — 30.6g vs 14.3g per 100g.
Which has fewer calories?
Lamb, variety meats and by-products, liver, cooked, braised — 220 vs 659 kcal per 100g.
Which is more nutrient-dense?
Lamb, variety meats and by-products, liver, cooked, braised 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 | 220 kcal | 659 kcal | -67% |
| Macronutrients | |||
| Water | 56.7 g | 3.42 g | +1557% |
| Protein | 30.6 g | 14.3 g | +113% |
| Total lipid (fat) | 8.81 g | 67.1 g | -87% |
| Carbohydrate, by difference | 2.53 g | 11.7 g | -78% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.41 g | 16.1 g | -79% |
| Fatty acids, total monounsaturated | 1.84 g | 23.9 g | -92% |
| Cholesterol | 501 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.00 mg | 0.700 mg | +471% |
| Thiamin (Vitamin B1) | 0.230 mg | 0.617 mg | -63% |
| Riboflavin (Vitamin B2) | 4.03 mg | 0.035 mg | +11414% |
| Niacin (Vitamin B3) | 12.1 mg | 0.295 mg | +4019% |
| Pantothenic acid (Vitamin B5) | 3.96 mg | 0.184 mg | +2052% |
| Vitamin B-6 — Pyridoxine | 0.490 mg | 0.101 mg | +385% |
| Biotin (Vitamin B7) | 73.0 ug | 22.0 ug | +232% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 76.5 ug | 0 ug | |
| Vitamin A, RAE | 7491 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 5.65 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 160 mg | -95% |
| Iron, Fe | 8.28 mg | 2.43 mg | +241% |
| Magnesium, Mg | 22.0 mg | 376 mg | -94% |
| Phosphorus, P | 420 mg | 725 mg | -42% |
| Potassium, K | 221 mg | 659 mg | -66% |
| Sodium, Na | 56.0 mg | 3.00 mg | +1767% |
| Zinc, Zn | 7.89 mg | 4.06 mg | +94% |
| Copper, Cu | 7.07 mg | 1.74 mg | +306% |
| Manganese, Mn | 0.520 mg | 1.22 mg | -57% |
| Selenium, Se | 111 ug | 1917 ug | -94% |
| Other Nutrients | |||
| Energy | 920 kj | 2757 kj | -67% |
| Ash | 1.42 g | 3.43 g | -59% |
| Total Sugars | — | 2.33 g | |
| 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) | 73.0 ug | 22.0 ug | +232% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 73.0 ug | 22.0 ug | +232% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 7491 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 24945 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 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) | — | 0 IU | |
| 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.100 g | 0.046 g | +117% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.20 g | 9.63 g | -88% |
| SFA 17:0 (Margaric acid) | — | 0.041 g | |
| SFA 18:0 (Stearic acid) | 1.96 g | 6.24 g | -69% |
| SFA 20:0 (Arachidic acid) | — | 0.167 g | |
| SFA 22:0 (Behenic acid) | — | 0.010 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.220 g | 0.214 g | +3% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.045 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.62 g | 23.6 g | -93% |
| 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 | = |
| Fatty acids, total polyunsaturated | 1.31 g | 24.4 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.570 g | 24.4 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 0.036 g | +233% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| 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 | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.630 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.355 g | 0.135 g | +163% |
| Threonine (EAA) | 1.32 g | 0.365 g | +262% |
| Isoleucine (EAA, BCAA) | 1.32 g | 0.518 g | +154% |
| Leucine (EAA, BCAA) | 2.50 g | 1.19 g | +110% |
| Lysine (EAA) | 1.65 g | 0.490 g | +237% |
| Methionine (EAA) | 0.664 g | 1.12 g | -41% |
| Cystine (conditionally essential) | 0.320 g | 0.306 g | +5% |
| Phenylalanine (EAA) | 1.37 g | 0.639 g | +114% |
| Tyrosine (conditionally essential) | 1.09 g | 0.416 g | +162% |
| Valine (EAA, BCAA) | 1.68 g | 0.760 g | +121% |
| Arginine (conditionally essential) | 1.71 g | 2.14 g | -20% |
| Histidine (EAA) | 0.718 g | 0.409 g | +76% |
| Alanine | 1.53 g | 0.609 g | +152% |
| Aspartic acid | 2.64 g | 1.33 g | +99% |
| Glutamic acid | 3.30 g | 3.19 g | +3% |
| Glycine (conditionally essential) | 1.48 g | 0.733 g | +102% |
| Proline (conditionally essential) | 1.46 g | 0.706 g | +107% |
| Serine | 1.32 g | 0.676 g | +95% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, variety meats and by-products, liver, cooked, braised nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +11414% in Lamb, variety meats and by-products, liver, cooked, braised Niacin (Vitamin B3) +4019% in Lamb, variety meats and by-products, liver, cooked, braised Pantothenic acid (Vitamin B5) +2052% in Lamb, variety meats and by-products, liver, cooked, braised Sodium, Na +1767% in Lamb, variety meats and by-products, liver, cooked, braised
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