Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bean raw vs. Lamb — In-Depth Nutrition Comparison

Compare

The main differences between Bean raw and Lamb

  • Bean raw has more Folate, Copper, Fiber, Vitamin B1, Manganese, Iron, and Magnesium, however, Lamb has more Vitamin B12, and Vitamin B3.
  • Daily need coverage for Folate from Bean raw is 127% higher.
  • Bean raw is lower in Saturated Fat.

Food types used in this article are Beans, pinto, mature seeds, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Lamb
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +665.2%
Contains more CalciumCalcium +564.7%
Contains more PotassiumPotassium +349.4%
Contains more IronIron +169.7%
Contains more CopperCopper +650.4%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +5118.2%
Contains more ZincZinc +95.6%
~equal in Selenium ~26.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Lamb
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.8% 3% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +264.6%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +2816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +467.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +41.5%
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +323.2%
Contains more ProteinProtein +14.5%
Contains more FatsFats +1602.4%
Contains more WaterWater +374.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Lamb
2
46% 46% 8%
Saturated Fat: Sat. Fat 8.83 g
Monounsaturated Fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated Fat -97.3%
Contains more Mono. FatMonounsaturated Fat +3751.5%
Contains more Poly. FatPolyunsaturated fat +271%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Lamb Opinion
Calories 347kcal 294kcal Bean raw
Protein 21.42g 24.52g Lamb
Fats 1.23g 20.94g Lamb
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 0g Bean raw
Carbs 62.55g 0g Bean raw
Cholesterol 0mg 97mg Bean raw
Vitamin D 0IU 2IU Lamb
Magnesium 176mg 23mg Bean raw
Calcium 113mg 17mg Bean raw
Potassium 1393mg 310mg Bean raw
Iron 5.07mg 1.88mg Bean raw
Sugar 2.11g 0g Lamb
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.119mg Bean raw
Zinc 2.28mg 4.46mg Lamb
Starch 34.17g Bean raw
Phosphorus 411mg 188mg Bean raw
Sodium 12mg 72mg Bean raw
Vitamin E 0.21mg 0.14mg Bean raw
Vitamin D 0µg 0.1µg Lamb
Manganese 1.148mg 0.022mg Bean raw
Selenium 27.9µg 26.4µg Bean raw
Vitamin B1 0.713mg 0.1mg Bean raw
Vitamin B2 0.212mg 0.25mg Lamb
Vitamin B3 1.174mg 6.66mg Lamb
Vitamin B5 0.785mg 0.66mg Bean raw
Vitamin B6 0.474mg 0.13mg Bean raw
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 5.6µg 4.6µg Bean raw
Folate 525µg 18µg Bean raw
Choline 66.2mg 93.7mg Lamb
Saturated Fat 0.235g 8.83g Bean raw
Monounsaturated Fat 0.229g 8.82g Lamb
Polyunsaturated fat 0.407g 1.51g Lamb
Tryptophan 0.237mg 0.287mg Lamb
Threonine 0.81mg 1.05mg Lamb
Isoleucine 0.871mg 1.183mg Lamb
Leucine 1.558mg 1.908mg Lamb
Lysine 1.356mg 2.166mg Lamb
Methionine 0.259mg 0.629mg Lamb
Phenylalanine 1.095mg 0.998mg Bean raw
Valine 0.998mg 1.323mg Lamb
Histidine 0.556mg 0.777mg Lamb

Which food is preferable for your diet?

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

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
67%
Bean raw
52%
Lamb
Minerals Daily Need Coverage Score
131%
Bean raw
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 8.595g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.