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Lablab vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Lablab and Wild rice?

  • Lablab is higher in Iron, Copper, Vitamin B1, Zinc, Magnesium, Manganese, and Potassium, however, Wild rice is richer in Vitamin B6, Folate, and Vitamin B3.
  • Lablab's daily need coverage for Iron is 50% more.
  • Wild rice contains 5 times less Vitamin B1 than Lablab. Lablab contains 0.27mg of Vitamin B1, while Wild rice contains 0.052mg.

We used Hyacinth beans, mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this article.

Infographic

Lablab vs Wild rice 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.
Contains more Calcium +1233.3%
Contains more Iron +663.3%
Contains more Magnesium +156.3%
Contains more Phosphorus +46.3%
Contains more Potassium +233.7%
Contains more Zinc +112.7%
Contains more Copper +181.8%
Contains more Manganese +70.9%
Contains more Selenium +250%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1233.3%
Contains more Iron +663.3%
Contains more Magnesium +156.3%
Contains more Phosphorus +46.3%
Contains more Potassium +233.7%
Contains more Zinc +112.7%
Contains more Copper +181.8%
Contains more Manganese +70.9%
Contains more Selenium +250%
Contains less Sodium -57.1%

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
2
:
Contains more Vitamin B1 +419.2%
Contains more Vitamin B5 +105.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +213.1%
Contains more Vitamin B6 +264.9%
Contains more Folate +550%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +419.2%
Contains more Vitamin B5 +105.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +213.1%
Contains more Vitamin B6 +264.9%
Contains more Folate +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104%
Contains more Fats +70.6%
Contains more Other +265%
Equal in Carbs - 21.34
Equal in Water - 73.93
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +104%
Contains more Fats +70.6%
Contains more Other +265%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +92.3%
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Wild rice Opinion
Net carbs 20.69g 19.54g Lablab
Protein 8.14g 3.99g Lablab
Fats 0.58g 0.34g Lablab
Carbs 20.69g 21.34g Wild rice
Calories 117kcal 101kcal Lablab
Fructose 0.2g Wild rice
Sugar 0.73g Lablab
Fiber 1.8g Wild rice
Calcium 40mg 3mg Lablab
Iron 4.58mg 0.6mg Lablab
Magnesium 82mg 32mg Lablab
Phosphorus 120mg 82mg Lablab
Potassium 337mg 101mg Lablab
Sodium 7mg 3mg Wild rice
Zinc 2.85mg 1.34mg Lablab
Copper 0.341mg 0.121mg Lablab
Manganese 0.482mg 0.282mg Lablab
Selenium 2.8µg 0.8µg Lablab
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.27mg 0.052mg Lablab
Vitamin B2 0.037mg 0.087mg Wild rice
Vitamin B3 0.411mg 1.287mg Wild rice
Vitamin B5 0.316mg 0.154mg Lablab
Vitamin B6 0.037mg 0.135mg Wild rice
Folate 4µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.068mg 0.049mg Lablab
Threonine 0.315mg 0.127mg Lablab
Isoleucine 0.39mg 0.167mg Lablab
Leucine 0.691mg 0.276mg Lablab
Lysine 0.556mg 0.17mg Lablab
Methionine 0.065mg 0.119mg Wild rice
Phenylalanine 0.41mg 0.195mg Lablab
Valine 0.422mg 0.232mg Lablab
Histidine 0.233mg 0.104mg Lablab
Saturated Fat 0.099g 0.049g Wild rice
Monounsaturated Fat 0.026g 0.05g Wild rice
Polyunsaturated fat 0.245g 0.213g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Wild rice
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%
Wild rice
Minerals Daily Need Coverage Score
59%
Lablab
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.8)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.