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Lamb vs. Beans — In-Depth Nutrition Comparison

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Differences between lamb and beans

  • Lamb has more vitamin B12, selenium, vitamin B3, zinc, iron, vitamin B2, and phosphorus, while beans have more fiber.
  • Lamb's daily need coverage for vitamin B12 is 106% higher.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of beans is 33.

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 Beans, baked, canned, no salt added.

Infographic

Lamb vs Beans 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
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%
Beans
Beans
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%
Contains more IronIron +548.3%
Contains more ZincZinc +218.6%
Contains more PhosphorusPhosphorus +80.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +486.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +194.1%
Contains more CopperCopper +73.1%
Contains less SodiumSodium -98.6%
~equal in Potassium ~296mg

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +1448.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +475%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~0.15mg
~equal in Vitamin B6 ~0.13mg

All nutrients comparison - raw data values

Nutrient Lamb Beans DV% diff.
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 4.5µg 40%
Saturated fat 8.83g 0.103g 40%
Protein 24.52g 4.8g 39%
Vitamin B3 6.66mg 0.43mg 39%
Fats 20.94g 0.4g 32%
Cholesterol 97mg 0mg 32%
Zinc 4.46mg 1.4mg 28%
Fiber 0g 5.5g 22%
Monounsaturated fat 8.82g 0.035g 22%
Iron 1.88mg 0.29mg 20%
Vitamin B2 0.25mg 0.06mg 15%
Vitamin B5 0.66mg 13%
Phosphorus 188mg 104mg 12%
Choline 93.7mg 30.8mg 11%
Copper 0.119mg 0.206mg 10%
Calories 294kcal 105kcal 9%
Polyunsaturated fat 1.51g 0.172g 9%
Carbs 0g 20.49g 7%
Vitamin B1 0.1mg 0.15mg 4%
Vitamin C 0mg 3.1mg 3%
Calcium 17mg 50mg 3%
Sodium 72mg 1mg 3%
Vitamin K 4.6µg 0.8µg 3%
Magnesium 23mg 32mg 2%
Folate 18µg 24µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 0µg 5µg 1%
Manganese 0.022mg 1%
Protein per 100 calories 8.3g 4.6g N/A
Calories per 10 g protein 120kcal 219kcal N/A
Weight per 100 calories 34g 95g N/A
Unsaturated / Saturated Fat ratio 1.2 2 N/A
Net carbs 0g 14.99g N/A
Vitamin D* 2 IU 0 IU 0%
Potassium 310mg 296mg 0%
Sugar 0g 7.78g N/A
Vitamin E 0.14mg 0.15mg 0%
Vitamin B6 0.13mg 0.13mg 0%
Tryptophan 0.287mg 0%
Threonine 1.05mg 0%
Isoleucine 1.183mg 0%
Leucine 1.908mg 0%
Lysine 2.166mg 0%
Methionine 0.629mg 0%
Phenylalanine 0.998mg 0%
Valine 1.323mg 0%
Histidine 0.777mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
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
Contains more ProteinProtein +410.8%
Contains more FatsFats +5135%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.1%
Contains more OtherOther +108.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
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
Contains more Mono. FatMonounsaturated fat +25100%
Contains more Poly. FatPolyunsaturated fat +777.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.