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Bean vs. Lamb — In-Depth Nutrition Comparison

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Differences between Bean and Lamb

  • Bean has more Fiber, while Lamb has more Vitamin B12, Selenium, Vitamin B3, Zinc, Iron, Vitamin B2, and Phosphorus.
  • Lamb's daily need coverage for Vitamin B12 is 106% higher.
  • The amount of Saturated Fat in Bean is lower.

The food types used in this comparison are Beans, baked, canned, no salt added and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Bean 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.
Bean
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Lamb
Lamb
5
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 +39.1%
Contains more CalciumCalcium +194.1%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -98.6%
Contains more IronIron +548.3%
Contains more ZincZinc +218.6%
Contains more PhosphorusPhosphorus +80.8%
Contains more SeleniumSelenium +486.7%
~equal in Potassium ~310mg

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.
Bean
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Lamb
Lamb
7
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +1448.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +475%
Contains more CholineCholine +204.2%
~equal in Vitamin E ~0.14mg
~equal in Vitamin B6 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Lamb
Lamb
2
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 WaterWater +35.1%
Contains more OtherOther +108.5%
Contains more ProteinProtein +410.8%
Contains more FatsFats +5135%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Lamb
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 -98.8%
Contains more Mono. FatMonounsaturated Fat +25100%
Contains more Poly. FatPolyunsaturated fat +777.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Lamb Opinion
Calories 105kcal 294kcal Lamb
Protein 4.8g 24.52g Lamb
Fats 0.4g 20.94g Lamb
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 0g Bean
Carbs 20.49g 0g Bean
Cholesterol 0mg 97mg Bean
Vitamin D 0IU 2IU Lamb
Magnesium 32mg 23mg Bean
Calcium 50mg 17mg Bean
Potassium 296mg 310mg Lamb
Iron 0.29mg 1.88mg Lamb
Sugar 7.78g 0g Lamb
Fiber 5.5g 0g Bean
Copper 0.206mg 0.119mg Bean
Zinc 1.4mg 4.46mg Lamb
Phosphorus 104mg 188mg Lamb
Sodium 1mg 72mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.14mg Bean
Vitamin D 0µg 0.1µg Lamb
Manganese 0.022mg Lamb
Selenium 4.5µg 26.4µg Lamb
Vitamin B1 0.15mg 0.1mg Bean
Vitamin B2 0.06mg 0.25mg Lamb
Vitamin B3 0.43mg 6.66mg Lamb
Vitamin B5 0.66mg Lamb
Vitamin B6 0.13mg 0.13mg
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0.8µg 4.6µg Lamb
Folate 24µg 18µg Bean
Choline 30.8mg 93.7mg Lamb
Saturated Fat 0.103g 8.83g Bean
Monounsaturated Fat 0.035g 8.82g Lamb
Polyunsaturated fat 0.172g 1.51g Lamb
Tryptophan 0.287mg Lamb
Threonine 1.05mg Lamb
Isoleucine 1.183mg Lamb
Leucine 1.908mg Lamb
Lysine 2.166mg Lamb
Methionine 0.629mg Lamb
Phenylalanine 0.998mg Lamb
Valine 1.323mg Lamb
Histidine 0.777mg Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Lamb
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
52%
Lamb
Minerals Daily Need Coverage Score
25%
Bean
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 8.727g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.8)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.