Lamb vs. Black Beans
Nutrition comparison of Cooked Lamb and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and black beans:
- Both lamb and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Lamb is an excellent source of protein.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and black bean has 68% less calories than lamb - lamb has 283 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, lamb is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Lamb has a macronutrient ratio of 36:0:64 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Black Beans | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 64% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than lamb - black bean has 6.9g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Black beans and lamb contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 310% more protein than black bean - lamb has 24.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Lamb is high in saturated fat and black bean has 99% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than lamb - black bean has 2.7mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Black beans and lamb contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and black beans contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Lamb and black beans contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Lamb and black beans contain similar amounts of Vitamin K - lamb has 5.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both lamb and black beans contain significant amounts of thiamin.
| Lamb | Black Beans | |
|---|---|---|
| Thiamin | 0.1 MG | 0.14 MG |
| Riboflavin | 0.25 MG | 0.12 MG |
| Niacin | 6.7 MG | 0.62 MG |
| Pantothenic acid | 0.66 MG | 0.184 MG |
| Vitamin B6 | 0.14 MG | 0.055 MG |
| Folate | 19 UG | 61 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Black bean has 59% more calcium than lamb - lamb has 22mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Lamb and black beans contain similar amounts of iron - lamb has 1.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both lamb and black beans are high in potassium. Lamb has a little more potassium (10%) than black bean by weight - lamb has 339mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Lamb | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.057 G |
| Total | 0.26 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than black bean per 100 grams.
| Lamb | Black Beans | |
|---|---|---|
| linoleic acid | 1.07 G | 0.068 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lamb (Lamb, ground, cooked, broiled) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Lamb g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lamb or black beans contain more calories in 100 grams?Lamb is high in calories and black bean has 70% less calories than lamb - lamb has 283 calories in 100g and black bean has 91 calories.
Is lamb or black beans better for protein?
Lamb is a fantastic source of protein and it has 310% more protein than black bean - lamb has 24.8g of protein per 100 grams and black bean has 6g of protein.
Does black beans or lamb have more carbohydrates?
By weight, lamb has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and lamb has no carbs..
Does lamb or black beans contain more potassium?
Both lamb and black beans are high in potassium. Lamb has a little more potassium ( 10%) than black bean by weight - lamb has 339mg of potassium in 100 grams and black bean has 308mg of potassium.