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Avocado vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between avocadoes and lablab

  • Avocadoes are higher in vitamin B5, folate, vitamin B6, and vitamin C, yet lablab is higher in iron, zinc, vitamin B1, copper, manganese, and magnesium.
  • Lablab covers your daily iron needs 50% more than avocadoes.

Food varieties used in this article are Avocados, raw, all commercial varieties and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more PotassiumPotassium +43.9%
Contains more MagnesiumMagnesium +182.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +732.7%
Contains more CopperCopper +79.5%
Contains more ZincZinc +345.3%
Contains more PhosphorusPhosphorus +130.8%
Contains more ManganeseManganese +239.4%
Contains more SeleniumSelenium +600%
~equal in Sodium ~7mg

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.
Avocado
Avocado
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Lablab
Lablab
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B5Vitamin B5 +339.6%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1925%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +303%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Lablab DV% diff.
Iron 0.55mg 4.58mg 50%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 0.026g 24%
Fats 14.66g 0.58g 22%
Vitamin B5 1.389mg 0.316mg 21%
Zinc 0.64mg 2.85mg 20%
Folate 81µg 4µg 19%
Vitamin K 21µg 18%
Vitamin B1 0.067mg 0.27mg 17%
Copper 0.19mg 0.341mg 17%
Vitamin B6 0.257mg 0.037mg 17%
Manganese 0.142mg 0.482mg 15%
Vitamin E 2.07mg 14%
Magnesium 29mg 82mg 13%
Protein 2g 8.14g 12%
Vitamin C 10mg 0mg 11%
Phosphorus 52mg 120mg 10%
Polyunsaturated fat 1.816g 0.245g 10%
Saturated fat 2.126g 0.099g 9%
Vitamin B3 1.738mg 0.411mg 8%
Vitamin B2 0.13mg 0.037mg 7%
Potassium 485mg 337mg 4%
Carbs 8.53g 20.69g 4%
Selenium 0.4µg 2.8µg 4%
Calcium 12mg 40mg 3%
Choline 14.2mg 3%
Calories 160kcal 117kcal 2%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 20.69g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.025mg 0.068mg 0%
Threonine 0.073mg 0.315mg 0%
Isoleucine 0.084mg 0.39mg 0%
Leucine 0.143mg 0.691mg 0%
Lysine 0.132mg 0.556mg 0%
Methionine 0.038mg 0.065mg 0%
Phenylalanine 0.097mg 0.41mg 0%
Valine 0.107mg 0.422mg 0%
Histidine 0.049mg 0.233mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Lablab
Lablab
2
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 FatsFats +2427.6%
Contains more ProteinProtein +307%
Contains more CarbsCarbs +142.6%
~equal in Water ~69.13g
~equal in Other ~1.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +37588.5%
Contains more Poly. FatPolyunsaturated fat +641.2%
Contains less Sat. FatSaturated fat -95.3%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.