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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.
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% 0.36% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 130kcal 117kcal Black turtle bean
Protein 8.18g 8.14g Black turtle bean
Fats 0.35g 0.58g Lablab
Net carbs 16.05g 20.69g Lablab
Carbs 24.35g 20.69g Black turtle bean
Magnesium 49mg 82mg Lablab
Calcium 55mg 40mg Black turtle bean
Potassium 433mg 337mg Black turtle bean
Iron 2.85mg 4.58mg Lablab
Sugar 0.32g Lablab
Fiber 8.3g Black turtle bean
Copper 0.269mg 0.341mg Lablab
Zinc 0.76mg 2.85mg Lablab
Phosphorus 152mg 120mg Black turtle bean
Sodium 3mg 7mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.482mg Lablab
Selenium 1.2µg 2.8µg Lablab
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
Vitamin K 3.3µg Black turtle bean
Folate 86µg 4µg Black turtle bean
Choline 32.6mg Black turtle bean
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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
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.