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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
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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
4
:
6
Lamb
Contains more Calcium +194.1%
Contains more Magnesium +39.1%
Contains less Sodium -98.6%
Contains more Copper +73.1%
Contains more Iron +548.3%
Contains more Phosphorus +80.8%
Contains more Zinc +218.6%
Contains more Selenium +486.7%
Equal in Potassium - 310
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Calcium +194.1%
Contains more Magnesium +39.1%
Contains less Sodium -98.6%
Contains more Copper +73.1%
Contains more Iron +548.3%
Contains more Phosphorus +80.8%
Contains more Zinc +218.6%
Contains more Selenium +486.7%
Equal in Potassium - 310

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
5
:
6
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Folate +33.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1448.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +475%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 C +∞%
Contains more Vitamin B1 +50%
Contains more Folate +33.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +1448.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +475%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
2
Lamb
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +25100%
Contains more Polyunsaturated fat +777.9%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +25100%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Lamb Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 24.52g Lamb
Fats 0.4g 20.94g Lamb
Carbs 20.49g 0g Bean
Calories 105kcal 294kcal Lamb
Sugar 7.78g 0g Lamb
Fiber 5.5g 0g Bean
Calcium 50mg 17mg Bean
Iron 0.29mg 1.88mg Lamb
Magnesium 32mg 23mg Bean
Phosphorus 104mg 188mg Lamb
Potassium 296mg 310mg Lamb
Sodium 1mg 72mg Bean
Zinc 1.4mg 4.46mg Lamb
Copper 0.206mg 0.119mg Bean
Manganese 0.022mg Lamb
Selenium 4.5µg 26.4µg Lamb
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.14mg Bean
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin C 3.1mg 0mg Bean
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
Folate 24µg 18µg Bean
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0.8µg 4.6µg 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
Cholesterol 0mg 97mg Bean
Saturated Fat 0.103g 8.83g Bean
Monounsaturated Fat 0.035g 8.82g Lamb
Polyunsaturated fat 0.172g 1.51g Lamb

Which food is preferable for your diet?

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

People also compare

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 contains less Sodium?
Bean
Bean contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 97mg)
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.