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.
Detailed nutritional comparison of lamb and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Lamb src
Image of White Beans src

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) .

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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.