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  6. Lamb vs. Soybean

Lamb vs. Soybean — In-Depth Nutrition Comparison

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Differences between Lamb and Soybean

  • Lamb has more Vitamin B12, Vitamin B3, Selenium, and Zinc, while Soybean has more Iron, Manganese, Copper, and Fiber.
  • Lamb's daily need coverage for Vitamin B12 is 106% higher.

The food types used in this comparison are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Lamb vs Soybean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
2
:
8
Soybean
Soybean
Contains more Zinc +287.8%
Contains more Selenium +261.6%
Contains more Calcium +500%
Contains more Iron +173.4%
Contains more Magnesium +273.9%
Contains more Phosphorus +30.3%
Contains more Potassium +66.1%
Contains less Sodium -98.6%
Contains more Copper +242%
Contains more Manganese +3645.5%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Zinc +287.8%
Contains more Selenium +261.6%
Contains more Calcium +500%
Contains more Iron +173.4%
Contains more Magnesium +273.9%
Contains more Phosphorus +30.3%
Contains more Potassium +66.1%
Contains less Sodium -98.6%
Contains more Copper +242%
Contains more Manganese +3645.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
4
:
8
Soybean
Soybean
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1569.2%
Contains more Vitamin B5 +268.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +14%
Contains more Vitamin B6 +80%
Contains more Folate +200%
Contains more Vitamin K +317.4%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1569.2%
Contains more Vitamin B5 +268.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +14%
Contains more Vitamin B6 +80%
Contains more Folate +200%
Contains more Vitamin K +317.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
:
3
Soybean
Soybean
Contains more Protein +34.7%
Contains more Fats +133.4%
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +132.9%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +34.7%
Contains more Fats +133.4%
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +132.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Soybean
Soybean
Contains more Monounsaturated Fat +345.2%
Contains less Saturated Fat -85.3%
Contains more Polyunsaturated fat +235.4%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +345.2%
Contains less Saturated Fat -85.3%
Contains more Polyunsaturated fat +235.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Lamb Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 24.52g 18.21g Lamb
Fats 20.94g 8.97g Lamb
Carbs 0g 8.36g Soybean
Calories 294kcal 172kcal Lamb
Sugar 0g 3g Lamb
Fiber 0g 6g Soybean
Calcium 17mg 102mg Soybean
Iron 1.88mg 5.14mg Soybean
Magnesium 23mg 86mg Soybean
Phosphorus 188mg 245mg Soybean
Potassium 310mg 515mg Soybean
Sodium 72mg 1mg Soybean
Zinc 4.46mg 1.15mg Lamb
Copper 0.119mg 0.407mg Soybean
Manganese 0.022mg 0.824mg Soybean
Selenium 26.4µg 7.3µg Lamb
Vitamin A 0IU 9IU Soybean
Vitamin E 0.14mg 0.35mg Soybean
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.1mg 0.155mg Soybean
Vitamin B2 0.25mg 0.285mg Soybean
Vitamin B3 6.66mg 0.399mg Lamb
Vitamin B5 0.66mg 0.179mg Lamb
Vitamin B6 0.13mg 0.234mg Soybean
Folate 18µg 54µg Soybean
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 19.2µg Soybean
Tryptophan 0.287mg 0.242mg Lamb
Threonine 1.05mg 0.723mg Lamb
Isoleucine 1.183mg 0.807mg Lamb
Leucine 1.908mg 1.355mg Lamb
Lysine 2.166mg 1.108mg Lamb
Methionine 0.629mg 0.224mg Lamb
Phenylalanine 0.998mg 0.869mg Lamb
Valine 1.323mg 0.831mg Lamb
Histidine 0.777mg 0.449mg Lamb
Cholesterol 97mg 0mg Soybean
Saturated Fat 8.83g 1.297g Soybean
Monounsaturated Fat 8.82g 1.981g Lamb
Polyunsaturated fat 1.51g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Lamb
23%
Soybean
Minerals Daily Need Coverage Score
52%
Lamb
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 7.533g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 14)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $1.1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.