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  6. Lamb vs. Soybean raw

Lamb vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between Lamb and Soybean raw

  • Lamb has more Vitamin B12, however, Soybean raw is richer in Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, and Potassium.
  • Soybean raw covers your daily Iron needs 173% more than Lamb.

Specific 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 Soybeans, mature seeds, raw.

Infographic

Lamb vs Soybean raw 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
1
:
9
Soybean raw
Soybean raw
Contains more Selenium +48.3%
Contains more Calcium +1529.4%
Contains more Iron +735.1%
Contains more Magnesium +1117.4%
Contains more Phosphorus +274.5%
Contains more Potassium +479.7%
Contains less Sodium -97.2%
Contains more Copper +1293.3%
Contains more Manganese +11340.9%
Equal in Zinc - 4.89
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +48.3%
Contains more Calcium +1529.4%
Contains more Iron +735.1%
Contains more Magnesium +1117.4%
Contains more Phosphorus +274.5%
Contains more Potassium +479.7%
Contains less Sodium -97.2%
Contains more Copper +1293.3%
Contains more Manganese +11340.9%
Equal in Zinc - 4.89

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
3
:
9
Soybean raw
Soybean raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +310.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +507.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +774%
Contains more Vitamin B2 +248%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +190%
Contains more Folate +1983.3%
Contains more Vitamin K +921.7%
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +310.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +507.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +774%
Contains more Vitamin B2 +248%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +190%
Contains more Folate +1983.3%
Contains more Vitamin K +921.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
:
3
Soybean raw
Soybean raw
Contains more Water +529%
Contains more Protein +48.8%
Contains more Carbs +∞%
Contains more Other +493.9%
Equal in Fats - 19.94
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +529%
Contains more Protein +48.8%
Contains more Carbs +∞%
Contains more Other +493.9%
Equal in Fats - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +100.3%
Contains less Saturated Fat -67.3%
Contains more Polyunsaturated fat +645.4%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +100.3%
Contains less Saturated Fat -67.3%
Contains more Polyunsaturated fat +645.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Soybean raw
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 Lamb Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 24.52g 36.49g Soybean raw
Fats 20.94g 19.94g Lamb
Carbs 0g 30.16g Soybean raw
Calories 294kcal 446kcal Soybean raw
Sugar 0g 7.33g Lamb
Fiber 0g 9.3g Soybean raw
Calcium 17mg 277mg Soybean raw
Iron 1.88mg 15.7mg Soybean raw
Magnesium 23mg 280mg Soybean raw
Phosphorus 188mg 704mg Soybean raw
Potassium 310mg 1797mg Soybean raw
Sodium 72mg 2mg Soybean raw
Zinc 4.46mg 4.89mg Soybean raw
Copper 0.119mg 1.658mg Soybean raw
Manganese 0.022mg 2.517mg Soybean raw
Selenium 26.4µg 17.8µg Lamb
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.14mg 0.85mg Soybean raw
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.1mg 0.874mg Soybean raw
Vitamin B2 0.25mg 0.87mg Soybean raw
Vitamin B3 6.66mg 1.623mg Lamb
Vitamin B5 0.66mg 0.793mg Soybean raw
Vitamin B6 0.13mg 0.377mg Soybean raw
Folate 18µg 375µg Soybean raw
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 47µg Soybean raw
Tryptophan 0.287mg 0.591mg Soybean raw
Threonine 1.05mg 1.766mg Soybean raw
Isoleucine 1.183mg 1.971mg Soybean raw
Leucine 1.908mg 3.309mg Soybean raw
Lysine 2.166mg 2.706mg Soybean raw
Methionine 0.629mg 0.547mg Lamb
Phenylalanine 0.998mg 2.122mg Soybean raw
Valine 1.323mg 2.029mg Soybean raw
Histidine 0.777mg 1.097mg Soybean raw
Cholesterol 97mg 0mg Soybean raw
Saturated Fat 8.83g 2.884g Soybean raw
Monounsaturated Fat 8.82g 4.404g Lamb
Polyunsaturated fat 1.51g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Lamb
85%
Soybean raw
Minerals Daily Need Coverage Score
52%
Lamb
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 5.946g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 7.33g)
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.