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  6. Lamb vs. Bean raw

Lamb vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between lamb and bean raw

  • Lamb has more vitamin B12 and vitamin B3; however, bean raw has more folate, copper, fiber, vitamin B1, manganese, iron, and magnesium.
  • 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 Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Beans, pinto, mature seeds, raw.

Infographic

Lamb vs Bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more ZincZinc +95.6%
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%
~equal in Selenium ~27.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +467.3%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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