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  6. Lablab vs. Spelt

Lablab vs. Spelt — In-Depth Nutrition Comparison

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How are Lablab and Spelt different?

  • Lablab is higher in Iron, Zinc, Copper, Vitamin B1, Magnesium, and Potassium, however, Spelt is richer in Manganese, and Vitamin B3.
  • Daily need coverage for Iron from Lablab is 36% higher.
  • Lablab contains 4 times more Calcium than Spelt. While Lablab contains 40mg of Calcium, Spelt contains only 10mg.

Hyacinth beans, mature seeds, cooked, boiled, without salt and Spelt, cooked are the varieties used in this article.

Infographic

Lablab vs Spelt 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
6
:
4
Spelt
Spelt
Contains more Calcium +300%
Contains more Iron +174.3%
Contains more Magnesium +67.3%
Contains more Potassium +135.7%
Contains more Zinc +128%
Contains more Copper +58.6%
Contains more Phosphorus +25%
Contains less Sodium -28.6%
Contains more Manganese +126.3%
Contains more Selenium +42.9%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +300%
Contains more Iron +174.3%
Contains more Magnesium +67.3%
Contains more Potassium +135.7%
Contains more Zinc +128%
Contains more Copper +58.6%
Contains more Phosphorus +25%
Contains less Sodium -28.6%
Contains more Manganese +126.3%
Contains more Selenium +42.9%

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
4
:
5
Spelt
Spelt
Contains more Vitamin B1 +162.1%
Contains more Vitamin B2 +23.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +525.3%
Contains more Vitamin B6 +116.2%
Contains more Folate +225%
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +162.1%
Contains more Vitamin B2 +23.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +525.3%
Contains more Vitamin B6 +116.2%
Contains more Folate +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
:
2
Spelt
Spelt
Contains more Protein +48%
Contains more Other +124.6%
Contains more Fats +46.6%
Contains more Carbs +27.8%
Equal in Water - 66.56
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +48%
Contains more Other +124.6%
Contains more Fats +46.6%
Contains more Carbs +27.8%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Spelt Opinion
Net carbs 20.69g 22.54g Spelt
Protein 8.14g 5.5g Lablab
Fats 0.58g 0.85g Spelt
Carbs 20.69g 26.44g Spelt
Calories 117kcal 127kcal Spelt
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 40mg 10mg Lablab
Iron 4.58mg 1.67mg Lablab
Magnesium 82mg 49mg Lablab
Phosphorus 120mg 150mg Spelt
Potassium 337mg 143mg Lablab
Sodium 7mg 5mg Spelt
Zinc 2.85mg 1.25mg Lablab
Copper 0.341mg 0.215mg Lablab
Manganese 0.482mg 1.091mg Spelt
Selenium 2.8µg 4µg Spelt
Vitamin A 0IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.27mg 0.103mg Lablab
Vitamin B2 0.037mg 0.03mg Lablab
Vitamin B3 0.411mg 2.57mg Spelt
Vitamin B5 0.316mg Lablab
Vitamin B6 0.037mg 0.08mg Spelt
Folate 4µg 13µg Spelt
Tryptophan 0.068mg Lablab
Threonine 0.315mg Lablab
Isoleucine 0.39mg Lablab
Leucine 0.691mg Lablab
Lysine 0.556mg Lablab
Methionine 0.065mg Lablab
Phenylalanine 0.41mg Lablab
Valine 0.422mg Lablab
Histidine 0.233mg Lablab
Saturated Fat 0.099g Spelt
Monounsaturated Fat 0.026g Lablab
Polyunsaturated fat 0.245g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
59%
Lablab
45%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.099g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.