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Soybean vs. Lamb — In-Depth Nutrition Comparison

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Differences between soybeans and lamb

  • Soybeans have more iron, manganese, copper, and fiber, while lamb has more vitamin B12, vitamin B3, selenium, and zinc.
  • Lamb's daily need coverage for vitamin B12 is 106% higher.
  • The amount of saturated fat in soybeans is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of soybeans is 14.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Lamb
2
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 +273.9%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +66.1%
Contains more IronIron +173.4%
Contains more CopperCopper +242%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3645.5%
Contains more ZincZinc +287.8%
Contains more SeleniumSelenium +261.6%

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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Lamb
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +317.4%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1569.2%
Contains more Vitamin B5Vitamin B5 +268.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.3%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Iron 5.14mg 1.88mg 41%
Vitamin B3 0.399mg 6.66mg 39%
Manganese 0.824mg 0.022mg 35%
Selenium 7.3µg 26.4µg 35%
Saturated fat 1.297g 8.83g 34%
Cholesterol 0mg 97mg 32%
Copper 0.407mg 0.119mg 32%
Zinc 1.15mg 4.46mg 30%
Polyunsaturated fat 5.064g 1.51g 24%
Fiber 6g 0g 24%
Fats 8.97g 20.94g 18%
Monounsaturated fat 1.981g 8.82g 17%
Magnesium 86mg 23mg 15%
Protein 18.21g 24.52g 13%
Vitamin K 19.2µg 4.6µg 12%
Vitamin B5 0.179mg 0.66mg 10%
Folate 54µg 18µg 9%
Calcium 102mg 17mg 9%
Phosphorus 245mg 188mg 8%
Choline 47.5mg 93.7mg 8%
Vitamin B6 0.234mg 0.13mg 8%
Calories 172kcal 294kcal 6%
Potassium 515mg 310mg 6%
Vitamin B1 0.155mg 0.1mg 5%
Vitamin B2 0.285mg 0.25mg 3%
Carbs 8.36g 0g 3%
Sodium 1mg 72mg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.14mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.36g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 3g 0g N/A
Tryptophan 0.242mg 0.287mg 0%
Threonine 0.723mg 1.05mg 0%
Isoleucine 0.807mg 1.183mg 0%
Leucine 1.355mg 1.908mg 0%
Lysine 1.108mg 2.166mg 0%
Methionine 0.224mg 0.629mg 0%
Phenylalanine 0.869mg 0.998mg 0%
Valine 0.831mg 1.323mg 0%
Histidine 0.449mg 0.777mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 +16.4%
Contains more OtherOther +132.9%
Contains more ProteinProtein +34.7%
Contains more FatsFats +133.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Lamb
1
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 -85.3%
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains more Mono. FatMonounsaturated fat +345.2%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.