Lamb vs. White Beans
Nutrition comparison of Cooked Lamb and White 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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and white beans:
- Both lamb and white beans are high in calories and potassium.
- Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, white bean contains more folate.
- Lamb has signficantly less carbohydrates than white bean.
- Lamb is an excellent source of protein.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lamb and white beans are high in calories. Lamb has 148% more calories than white bean - lamb has 283 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, lamb is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Lamb has a macronutrient ratio of 36:0:64 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | White Beans | |
|---|---|---|
| Protein | 36% | 25% |
| Carbohydrates | ~ | 73% |
| Fat | 64% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than lamb - white bean has 4.8g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
White beans and lamb contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 241% more protein than white bean - lamb has 24.8g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Lamb is high in saturated fat and white bean has 99% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin D
Lamb and white beans contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Lamb and white beans contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Lamb and white beans contain similar amounts of Vitamin K - lamb has 5.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, white bean contains more folate. Both lamb and white beans contain significant amounts of thiamin and Vitamin B6.
| Lamb | White Beans | |
|---|---|---|
| Thiamin | 0.1 MG | 0.096 MG |
| Riboflavin | 0.25 MG | 0.037 MG |
| Niacin | 6.7 MG | 0.113 MG |
| Pantothenic acid | 0.66 MG | 0.185 MG |
| Vitamin B6 | 0.14 MG | 0.075 MG |
| Folate | 19 UG | 65 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
White bean is an excellent source of calcium and it has 232% more calcium than lamb - lamb has 22mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 67% more iron than lamb - lamb has 1.8mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both lamb and white beans are high in potassium. White bean has 34% more potassium than lamb - lamb has 339mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Lamb | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.056 G |
| Total | 0.26 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than white bean per 100 grams.
| Lamb | White Beans | |
|---|---|---|
| linoleic acid | 1.07 G | 0.067 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cooked Lamb g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 white beans contain more calories in 100 grams?Both lamb and white beans are high in calories. Lamb has 150% more calories than white bean - lamb has 283 calories in 100g and white bean has 114 calories.
Is lamb or white beans better for protein?
Lamb is a fantastic source of protein and it has 240% more protein than white bean - lamb has 24.8g of protein per 100 grams and white bean has 7.3g of protein.
Does white beans or lamb have more carbohydrates?
By weight, lamb has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and lamb has no carbs..
Does lamb or white beans contain more calcium?
White bean is a rich source of calcium and it has 230% more calcium than lamb - lamb has 22mg of calcium in 100 grams and white bean has 73mg of calcium.
Does lamb or white beans contain more potassium?
Both lamb and white beans are high in potassium. White bean has 30% more potassium than lamb - lamb has 339mg of potassium in 100 grams and white bean has 454mg of potassium.