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  6. Oat vs. Lablab

Oat vs. Lablab — In-Depth Nutrition Comparison

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What are the main differences between Oat and Lablab?

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Vitamin B5, Folate, Zinc, Vitamin B2, and Vitamin B6 than Lablab.
  • Oat's daily need coverage for Manganese is 193% higher.
  • Lablab has 14 times less Folate than Oat. Oat has 56µg of Folate, while Lablab has 4µg.

We used Oats and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oat vs Lablab 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.
Oat
Oat
9
:
1
Lablab
Lablab
Contains more Calcium +35%
Contains more Magnesium +115.9%
Contains more Phosphorus +335.8%
Contains more Potassium +27.3%
Contains less Sodium -71.4%
Contains more Zinc +39.3%
Contains more Copper +83.6%
Contains more Manganese +919.9%
Equal in Iron - 4.58
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +35%
Contains more Magnesium +115.9%
Contains more Phosphorus +335.8%
Contains more Potassium +27.3%
Contains less Sodium -71.4%
Contains more Zinc +39.3%
Contains more Copper +83.6%
Contains more Manganese +919.9%
Equal in Iron - 4.58

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.
Oat
Oat
6
:
0
Lablab
Lablab
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +275.7%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +1300%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
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%
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +275.7%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Lablab
Lablab
Contains more Protein +107.5%
Contains more Fats +1089.7%
Contains more Carbs +220.3%
Contains more Other +17.8%
Contains more Water +741%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Protein +107.5%
Contains more Fats +1089.7%
Contains more Carbs +220.3%
Contains more Other +17.8%
Contains more Water +741%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +8276.9%
Contains more Polyunsaturated fat +934.7%
Contains less Saturated Fat -91.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +8276.9%
Contains more Polyunsaturated fat +934.7%
Contains less Saturated Fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Lablab Opinion
Net carbs 55.67g 20.69g Oat
Protein 16.89g 8.14g Oat
Fats 6.9g 0.58g Oat
Carbs 66.27g 20.69g Oat
Calories 389kcal 117kcal Oat
Fiber 10.6g Oat
Calcium 54mg 40mg Oat
Iron 4.72mg 4.58mg Oat
Magnesium 177mg 82mg Oat
Phosphorus 523mg 120mg Oat
Potassium 429mg 337mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 2.85mg Oat
Copper 0.626mg 0.341mg Oat
Manganese 4.916mg 0.482mg Oat
Selenium 2.8µg Lablab
Vitamin B1 0.763mg 0.27mg Oat
Vitamin B2 0.139mg 0.037mg Oat
Vitamin B3 0.961mg 0.411mg Oat
Vitamin B5 1.349mg 0.316mg Oat
Vitamin B6 0.119mg 0.037mg Oat
Folate 56µg 4µg Oat
Tryptophan 0.234mg 0.068mg Oat
Threonine 0.575mg 0.315mg Oat
Isoleucine 0.694mg 0.39mg Oat
Leucine 1.284mg 0.691mg Oat
Lysine 0.701mg 0.556mg Oat
Methionine 0.312mg 0.065mg Oat
Phenylalanine 0.895mg 0.41mg Oat
Valine 0.937mg 0.422mg Oat
Histidine 0.405mg 0.233mg Oat
Saturated Fat 1.217g 0.099g Lablab
Monounsaturated Fat 2.178g 0.026g Oat
Polyunsaturated fat 2.535g 0.245g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Lablab
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
33%
Oat
10%
Lablab
Minerals Daily Need Coverage Score
154%
Oat
59%
Lablab

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 1.118g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 14)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.