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  6. Lablab vs. Bran

Lablab vs. Bran — In-Depth Nutrition Comparison

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Important differences between Lablab and Bran

  • Lablab has more Iron, Copper, Zinc, Magnesium, Vitamin B1, and Potassium, however, Bran has more Manganese, and Selenium.
  • Lablab's daily need coverage for Iron is 46% more.
  • Lablab has 5 times more Zinc than Bran. Lablab has 2.85mg of Zinc, while Bran has 0.53mg.

The food varieties used in the comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Lablab vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lablab
Lablab
7
:
3
Bran
Bran
Contains more Calcium +300%
Contains more Iron +420.5%
Contains more Magnesium +105%
Contains more Potassium +266.3%
Contains more Zinc +437.7%
Contains more Copper +416.7%
Contains less Sodium -85.7%
Contains more Manganese +100%
Contains more Selenium +175%
Equal in Phosphorus - 119
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +300%
Contains more Iron +420.5%
Contains more Magnesium +105%
Contains more Potassium +266.3%
Contains more Zinc +437.7%
Contains more Copper +416.7%
Contains less Sodium -85.7%
Contains more Manganese +100%
Contains more Selenium +175%
Equal in Phosphorus - 119

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lablab
Lablab
5
:
1
Bran
Bran
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +48%
Contains more Folate +50%
Equal in Vitamin B2 - 0.034
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +48%
Contains more Folate +50%
Equal in Vitamin B2 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
:
2
Bran
Bran
Contains more Protein +153.6%
Contains more Carbs +80.9%
Contains more Other +198%
Contains more Fats +48.3%
Contains more Water +21.5%
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +153.6%
Contains more Carbs +80.9%
Contains more Other +198%
Contains more Fats +48.3%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
:
2
Bran
Bran
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +38.4%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +38.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lablab Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lablab Bran Opinion
Net carbs 20.69g 8.84g Lablab
Protein 8.14g 3.21g Lablab
Fats 0.58g 0.86g Bran
Carbs 20.69g 11.44g Lablab
Calories 117kcal 40kcal Lablab
Fiber 2.6g Bran
Calcium 40mg 10mg Lablab
Iron 4.58mg 0.88mg Lablab
Magnesium 82mg 40mg Lablab
Phosphorus 120mg 119mg Lablab
Potassium 337mg 92mg Lablab
Sodium 7mg 1mg Bran
Zinc 2.85mg 0.53mg Lablab
Copper 0.341mg 0.066mg Lablab
Manganese 0.482mg 0.964mg Bran
Selenium 2.8µg 7.7µg Bran
Vitamin B1 0.27mg 0.16mg Lablab
Vitamin B2 0.037mg 0.034mg Lablab
Vitamin B3 0.411mg 0.144mg Lablab
Vitamin B5 0.316mg 0.217mg Lablab
Vitamin B6 0.037mg 0.025mg Lablab
Folate 4µg 6µg Bran
Tryptophan 0.068mg 0.057mg Lablab
Threonine 0.315mg 0.086mg Lablab
Isoleucine 0.39mg 0.114mg Lablab
Leucine 0.691mg 0.235mg Lablab
Lysine 0.556mg 0.13mg Lablab
Methionine 0.065mg 0.057mg Lablab
Phenylalanine 0.41mg 0.155mg Lablab
Valine 0.422mg 0.165mg Lablab
Histidine 0.233mg 0.07mg Lablab
Saturated Fat 0.099g 0.163g Lablab
Monounsaturated Fat 0.026g 0.291g Bran
Polyunsaturated fat 0.245g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Lablab
6%
Bran
Minerals Daily Need Coverage Score
59%
Lablab
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food is richer in vitamins?
Lablab
Lablab is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.