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  6. Black gram vs. Lablab

Black gram vs. Lablab — In-Depth Nutrition Comparison

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Differences between black gram and lablab

  • Lablab contains less copper, folate, manganese, magnesium, iron, phosphorus, potassium, vitamin B6, vitamin B2, and vitamin B5 than black gram.
  • Black gram's daily need coverage for copper is 71% higher.
  • Lablab contains 54 times less folate than black gram. Black gram contains 216µg of folate, while lablab contains 4µg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Lablab
Lablab
1
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 MagnesiumMagnesium +225.6%
Contains more CalciumCalcium +245%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +65.3%
Contains more CopperCopper +187.7%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +216.8%
Contains more SeleniumSelenium +192.9%
Contains less SodiumSodium -81.6%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Lablab
Lablab
0
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 B2Vitamin B2 +586.5%
Contains more Vitamin B3Vitamin B3 +252.1%
Contains more Vitamin B5Vitamin B5 +186.7%
Contains more Vitamin B6Vitamin B6 +659.5%
Contains more FolateFolate +5300%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.27mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Lablab DV% diff.
Fiber 18.3g 73%
Copper 0.981mg 0.341mg 71%
Folate 216µg 4µg 53%
Manganese 1.527mg 0.482mg 45%
Magnesium 267mg 82mg 44%
Iron 7.57mg 4.58mg 37%
Phosphorus 379mg 120mg 37%
Protein 25.21g 8.14g 34%
Vitamin B6 0.281mg 0.037mg 19%
Potassium 983mg 337mg 19%
Vitamin B2 0.254mg 0.037mg 17%
Carbs 58.99g 20.69g 13%
Vitamin B5 0.906mg 0.316mg 12%
Calories 341kcal 117kcal 11%
Selenium 8.2µg 2.8µg 10%
Calcium 138mg 40mg 10%
Polyunsaturated fat 1.071g 0.245g 6%
Vitamin B3 1.447mg 0.411mg 6%
Zinc 3.35mg 2.85mg 5%
Fats 1.64g 0.58g 2%
Sodium 38mg 7mg 1%
Net carbs 40.69g 20.69g N/A
Vitamin A 1µg 0µg 0%
Vitamin B1 0.273mg 0.27mg 0%
Saturated fat 0.114g 0.099g 0%
Monounsaturated fat 0.085g 0.026g 0%
Tryptophan 0.263mg 0.068mg 0%
Threonine 0.875mg 0.315mg 0%
Isoleucine 1.287mg 0.39mg 0%
Leucine 2.089mg 0.691mg 0%
Lysine 1.674mg 0.556mg 0%
Methionine 0.367mg 0.065mg 0%
Phenylalanine 1.473mg 0.41mg 0%
Valine 1.416mg 0.422mg 0%
Histidine 0.706mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Lablab
Lablab
1
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 ProteinProtein +209.7%
Contains more FatsFats +182.8%
Contains more CarbsCarbs +185.1%
Contains more OtherOther +130.1%
Contains more WaterWater +540.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +226.9%
Contains more Poly. FatPolyunsaturated fat +337.1%
Contains less Sat. FatSaturated fat -13.2%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.