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  6. Soybean vs. Lamb

Soybean vs. Lamb — In-Depth Nutrition Comparison

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Differences between Soybean and Lamb

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

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

Infographic

Soybean vs Lamb 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.
Soybean
Soybean
8
:
2
Lamb
Lamb
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%
Contains more Zinc +287.8%
Contains more Selenium +261.6%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
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%
Contains more Zinc +287.8%
Contains more Selenium +261.6%

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.
Soybean
Soybean
8
:
4
Lamb
Lamb
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%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1569.2%
Contains more Vitamin B5 +268.7%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1569.2%
Contains more Vitamin B5 +268.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Lamb
Lamb
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +132.9%
Contains more Protein +34.7%
Contains more Fats +133.4%
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
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +132.9%
Contains more Protein +34.7%
Contains more Fats +133.4%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Lamb
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
23%
Soybean
52%
Lamb
Minerals Daily Need Coverage Score
75%
Soybean
52%
Lamb

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