Lamb (leg, roasted)
25.0gprotein / 100g258 cal · 16.0g fat · $$$$ · Quality 0.91
Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
There's a meaningful protein-density gap here: Lamb (leg, roasted) runs 25.0g per 100g against Soybeans (mature, cooked)'s 18.2g, roughly 6.8g more per equal weight.
Lamb (leg, roasted) also carries the stronger amino acid profile (lit_estimate, complete animal protein), while Soybeans (mature, cooked) is DIAAS-adjusted, complete plant protein.
On price, Soybeans (mature, cooked) wins clearly — $ against Lamb (leg, roasted)'s $$$$.
The dietary-restriction question settles this for a lot of people before the macros even matter: Soybeans (mature, cooked) is vegan, Lamb (leg, roasted) isn't.
Lamb (leg, roasted)'s typical serving also delivers more leucine (1980mg vs Soybeans (mature, cooked)'s 1400mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Soybeans (mature, cooked) if you need it to be plant-based, choose Lamb (leg, roasted) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Lamb (leg, roasted) | Soybeans (mature, cooked) |
|---|---|---|
| Protein | 25.0g | 18.2g |
| Calories | 258 | 173 |
| Fat | 16.0g | 9.0g |
| Carbs | 0.0g | 8.4g |
| Fiber | 0.0g | 6.0g |
| Quality score | 0.91 | 0.85 |
| Relative cost | $$$$ | $ |
| Prep time | 90 min | 90 min |
Frequently asked
Which has more protein, lamb (leg, roasted) or soybeans (mature, cooked)?
Lamb (leg, roasted) has 25.0g of protein per 100g compared to Soybeans (mature, cooked)'s 18.2g.
Which is lower in calories?
Soybeans (mature, cooked) is lower in calories per 100g, at 173 vs the other's 258.