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Lamb vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between lamb and yardlong bean (Asparagus bean) raw

  • Lamb has more vitamin B12, selenium, vitamin B3, zinc, phosphorus, and iron, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • 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 yardlong bean (Asparagus bean) raw is 86.

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 Yardlong bean, raw.

Infographic

Lamb vs Yardlong bean (Asparagus bean) raw 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.
Lamb
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +300%
Contains more CopperCopper +147.9%
Contains more ZincZinc +1105.4%
Contains more PhosphorusPhosphorus +218.6%
Contains more SeleniumSelenium +1660%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +194.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +831.8%

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
9
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% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +1524.4%
Contains more Vitamin B5Vitamin B5 +1100%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +244.4%
~equal in Vitamin B1 ~0.107mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +775.7%
Contains more FatsFats +5135%
Contains more OtherOther +36.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +24400%
Contains more Poly. FatPolyunsaturated fat +793.5%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lamb Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 1.5µg 45%
Protein 24.52g 2.8g 43%
Saturated fat 8.83g 0.105g 40%
Vitamin B3 6.66mg 0.41mg 39%
Zinc 4.46mg 0.37mg 37%
Fats 20.94g 0.4g 32%
Cholesterol 97mg 0mg 32%
Monounsaturated fat 8.82g 0.036g 22%
Vitamin C 0mg 18.8mg 21%
Phosphorus 188mg 59mg 18%
Iron 1.88mg 0.47mg 18%
Choline 93.7mg 17%
Vitamin B5 0.66mg 0.055mg 12%
Calories 294kcal 47kcal 12%
Folate 18µg 62µg 11%
Vitamin B2 0.25mg 0.11mg 11%
Polyunsaturated fat 1.51g 0.169g 9%
Copper 0.119mg 0.048mg 8%
Manganese 0.022mg 0.205mg 8%
Vitamin B6 0.13mg 0.024mg 8%
Vitamin A 0µg 43µg 5%
Magnesium 23mg 44mg 5%
Vitamin K 4.6µg 4%
Sodium 72mg 4mg 3%
Calcium 17mg 50mg 3%
Carbs 0g 8.35g 3%
Potassium 310mg 240mg 2%
Vitamin B1 0.1mg 0.107mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 1%
Net carbs 0g 8.35g N/A
Vitamin D 2IU 0IU 0%
Tryptophan 0.287mg 0.032mg 0%
Threonine 1.05mg 0.104mg 0%
Isoleucine 1.183mg 0.15mg 0%
Leucine 1.908mg 0.2mg 0%
Lysine 2.166mg 0.184mg 0%
Methionine 0.629mg 0.04mg 0%
Phenylalanine 0.998mg 0.154mg 0%
Valine 1.323mg 0.162mg 0%
Histidine 0.777mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Yardlong bean (Asparagus bean) raw
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
52%
Lamb
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
52%
Lamb
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 8.725g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.