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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 the 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.
  • The glycemic index of black turtle bean is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Lablab
Lablab
6
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 CalciumCalcium +37.5%
Contains more PotassiumPotassium +28.5%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +67.3%
Contains more IronIron +60.7%
Contains more CopperCopper +26.8%
Contains more ZincZinc +275%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +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.
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Lablab
Lablab
2
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2050%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +21.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Lablab DV% diff.
Fiber 8.3g 33%
Iron 2.85mg 4.58mg 22%
Folate 86µg 4µg 21%
Zinc 0.76mg 2.85mg 19%
Magnesium 49mg 82mg 8%
Copper 0.269mg 0.341mg 8%
Manganese 0.327mg 0.482mg 7%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Phosphorus 152mg 120mg 5%
Vitamin B1 0.225mg 0.27mg 4%
Selenium 1.2µg 2.8µg 3%
Vitamin B6 0.077mg 0.037mg 3%
Vitamin K 3.3µg 3%
Potassium 433mg 337mg 3%
Calcium 55mg 40mg 2%
Vitamin B5 0.26mg 0.316mg 1%
Polyunsaturated fat 0.149g 0.245g 1%
Calories 130kcal 117kcal 1%
Vitamin B2 0.056mg 0.037mg 1%
Vitamin B3 0.527mg 0.411mg 1%
Carbs 24.35g 20.69g 1%
Protein 8.18g 8.14g 0%
Fats 0.35g 0.58g 0%
Net carbs 16.05g 20.69g N/A
Sugar 0.32g N/A
Sodium 3mg 7mg 0%
Saturated fat 0.089g 0.099g 0%
Monounsaturated fat 0.03g 0.026g 0%
Tryptophan 0.097mg 0.068mg 0%
Threonine 0.344mg 0.315mg 0%
Isoleucine 0.361mg 0.39mg 0%
Leucine 0.653mg 0.691mg 0%
Lysine 0.562mg 0.556mg 0%
Methionine 0.123mg 0.065mg 0%
Phenylalanine 0.442mg 0.41mg 0%
Valine 0.428mg 0.422mg 0%
Histidine 0.228mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Lablab
Lablab
3
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 CarbsCarbs +17.7%
Contains more FatsFats +65.7%
~equal in Protein ~8.14g
~equal in Water ~69.13g
~equal in Other ~1.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 less Sat. FatSaturated fat -10.1%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +64.4%

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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. 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.