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  6. Bean raw vs. Lamb

Bean raw vs. Lamb — In-Depth Nutrition Comparison

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The main differences between bean raw and lamb

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, iron, and magnesium; however, lamb has more vitamin B12 and vitamin B3.
  • Daily need coverage for folate for bean raw is 127% higher.
  • Bean raw is lower in saturated fat.
  • Bean raw has a higher glycemic index than lamb.

Food types used in this article are Beans, pinto, mature seeds, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Bean raw vs Lamb 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Lamb
Lamb
1
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 +665.2%
Contains more CalciumCalcium +564.7%
Contains more PotassiumPotassium +349.4%
Contains more IronIron +169.7%
Contains more CopperCopper +650.4%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +5118.2%
Contains more ZincZinc +95.6%
~equal in Selenium ~26.4µg

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Lamb
Lamb
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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +264.6%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +2816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +467.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Lamb DV% diff.
Folate 525µg 18µg 127%
Vitamin B12 0µg 2.55µg 106%
Copper 0.893mg 0.119mg 86%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.1mg 51%
Manganese 1.148mg 0.022mg 49%
Iron 5.07mg 1.88mg 40%
Saturated fat 0.235g 8.83g 39%
Magnesium 176mg 23mg 36%
Vitamin B3 1.174mg 6.66mg 34%
Cholesterol 0mg 97mg 32%
Potassium 1393mg 310mg 32%
Phosphorus 411mg 188mg 32%
Fats 1.23g 20.94g 30%
Vitamin B6 0.474mg 0.13mg 26%
Carbs 62.55g 0g 21%
Monounsaturated fat 0.229g 8.82g 21%
Zinc 2.28mg 4.46mg 20%
Starch 34.17g 14%
Calcium 113mg 17mg 10%
Vitamin C 6.3mg 0mg 7%
Polyunsaturated fat 0.407g 1.51g 7%
Protein 21.42g 24.52g 6%
Choline 66.2mg 93.7mg 5%
Calories 347kcal 294kcal 3%
Sodium 12mg 72mg 3%
Selenium 27.9µg 26.4µg 3%
Vitamin B2 0.212mg 0.25mg 3%
Vitamin B5 0.785mg 0.66mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin K 5.6µg 4.6µg 1%
Protein per 100 calories 6.2g 8.3g N/A
Calories per 10 g protein 162kcal 120kcal N/A
Weight per 100 calories 29g 34g N/A
Unsaturated / Saturated Fat ratio 2.7 1.2 N/A
Net carbs 47.05g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Sugar 2.11g 0g N/A
Vitamin E 0.21mg 0.14mg 0%
Tryptophan 0.237mg 0.287mg 0%
Threonine 0.81mg 1.05mg 0%
Isoleucine 0.871mg 1.183mg 0%
Leucine 1.558mg 1.908mg 0%
Lysine 1.356mg 2.166mg 0%
Methionine 0.259mg 0.629mg 0%
Phenylalanine 1.095mg 0.998mg 0%
Valine 0.998mg 1.323mg 0%
Histidine 0.556mg 0.777mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Lamb
Lamb
3
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 OtherOther +323.2%
Contains more ProteinProtein +14.5%
Contains more FatsFats +1602.4%
Contains more WaterWater +374.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3751.5%
Contains more Poly. FatPolyunsaturated fat +271%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.