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  6. Black turtle bean vs. Lablab

Black turtle bean vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between Black turtle bean and Lablab

  • Black turtle bean is higher in Folate, yet Lablab is higher in Iron, Zinc, Copper, Magnesium, and Manganese.
  • Lablab covers your daily Iron needs 22% more than Black turtle bean.
  • Black turtle bean contains 22 times more Folate than Lablab. While Black turtle bean contains 86µg of Folate, Lablab contains only 4µg.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean 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.
Black turtle bean
Black turtle bean
4
:
6
Lablab
Lablab
Contains more Calcium +37.5%
Contains more Phosphorus +26.7%
Contains more Potassium +28.5%
Contains less Sodium -57.1%
Contains more Iron +60.7%
Contains more Magnesium +67.3%
Contains more Zinc +275%
Contains more Copper +26.8%
Contains more Manganese +47.4%
Contains more Selenium +133.3%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +37.5%
Contains more Phosphorus +26.7%
Contains more Potassium +28.5%
Contains less Sodium -57.1%
Contains more Iron +60.7%
Contains more Magnesium +67.3%
Contains more Zinc +275%
Contains more Copper +26.8%
Contains more Manganese +47.4%
Contains more Selenium +133.3%

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.
Black turtle bean
Black turtle bean
7
:
2
Lablab
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +108.1%
Contains more Folate +2050%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +21.5%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 A +∞%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +108.1%
Contains more Folate +2050%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +21.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Lablab
Lablab
Contains more Carbs +17.7%
Contains more Fats +65.7%
Equal in Protein - 8.14
Equal in Water - 69.13
Equal in Other - 1.46
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 Carbs +17.7%
Contains more Fats +65.7%
Equal in Protein - 8.14
Equal in Water - 69.13
Equal in Other - 1.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Lablab
Lablab
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +64.4%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Lablab Opinion
Net carbs 16.05g 20.69g Lablab
Protein 8.18g 8.14g Black turtle bean
Fats 0.35g 0.58g Lablab
Carbs 24.35g 20.69g Black turtle bean
Calories 130kcal 117kcal Black turtle bean
Sugar 0.32g Lablab
Fiber 8.3g Black turtle bean
Calcium 55mg 40mg Black turtle bean
Iron 2.85mg 4.58mg Lablab
Magnesium 49mg 82mg Lablab
Phosphorus 152mg 120mg Black turtle bean
Potassium 433mg 337mg Black turtle bean
Sodium 3mg 7mg Black turtle bean
Zinc 0.76mg 2.85mg Lablab
Copper 0.269mg 0.341mg Lablab
Manganese 0.327mg 0.482mg Lablab
Selenium 1.2µg 2.8µg Lablab
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.225mg 0.27mg Lablab
Vitamin B2 0.056mg 0.037mg Black turtle bean
Vitamin B3 0.527mg 0.411mg Black turtle bean
Vitamin B5 0.26mg 0.316mg Lablab
Vitamin B6 0.077mg 0.037mg Black turtle bean
Folate 86µg 4µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.097mg 0.068mg Black turtle bean
Threonine 0.344mg 0.315mg Black turtle bean
Isoleucine 0.361mg 0.39mg Lablab
Leucine 0.653mg 0.691mg Lablab
Lysine 0.562mg 0.556mg Black turtle bean
Methionine 0.123mg 0.065mg Black turtle bean
Phenylalanine 0.442mg 0.41mg Black turtle bean
Valine 0.428mg 0.422mg Black turtle bean
Histidine 0.228mg 0.233mg Lablab
Saturated Fat 0.089g 0.099g Black turtle bean
Monounsaturated Fat 0.03g 0.026g Black turtle bean
Polyunsaturated fat 0.149g 0.245g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
17%
Black turtle bean
10%
Lablab
Minerals Daily Need Coverage Score
42%
Black turtle bean
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.8)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.