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  6. Black gram vs. Lablab

Black gram vs. Lablab — In-Depth Nutrition Comparison

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Important differences between Black gram and Lablab

  • Black gram has more Folate, Vitamin B3, and Phosphorus, however, Lablab has more Iron, Copper, Zinc, and Vitamin B1.
  • Lablab's daily need coverage for Iron is 35% more.
  • Black gram has 24 times more Folate than Lablab. Black gram has 94µg of Folate, while Lablab has 4µg.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Lablab
Lablab
7
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 +32.5%
Contains more PhosphorusPhosphorus +30%
Contains more MagnesiumMagnesium +30.2%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +161.7%
Contains more CopperCopper +145.3%
Contains more ZincZinc +243.4%
Contains more ManganeseManganese +17%
Contains more SeleniumSelenium +12%
~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.
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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 +102.7%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Lablab
Lablab
4
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 +12.8%
Contains more OtherOther +37.7%
~equal in Protein ~8.14g
~equal in Fats ~0.58g
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Lablab
Lablab
0
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 -61.6%
Contains more Mono. FatMonounsaturated Fat +11.5%
Contains more Poly. FatPolyunsaturated fat +46.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Lablab Opinion
Calories 105kcal 117kcal Lablab
Protein 7.54g 8.14g Lablab
Fats 0.55g 0.58g Lablab
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 20.69g Lablab
Carbs 18.34g 20.69g Lablab
Magnesium 63mg 82mg Lablab
Calcium 53mg 40mg Black gram
Potassium 231mg 337mg Lablab
Iron 1.75mg 4.58mg Lablab
Sugar 2.01g Lablab
Fiber 6.4g Black gram
Copper 0.139mg 0.341mg Lablab
Zinc 0.83mg 2.85mg Lablab
Phosphorus 156mg 120mg Black gram
Sodium 7mg 7mg
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.482mg Lablab
Selenium 2.5µg 2.8µg Lablab
Vitamin B1 0.15mg 0.27mg Lablab
Vitamin B2 0.075mg 0.037mg Black gram
Vitamin B3 1.5mg 0.411mg Black gram
Vitamin B5 0.433mg 0.316mg Black gram
Vitamin B6 0.058mg 0.037mg Black gram
Vitamin K 2.7µg Black gram
Folate 94µg 4µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.099g Black gram
Monounsaturated Fat 0.029g 0.026g Black gram
Polyunsaturated fat 0.359g 0.245g Black gram
Tryptophan 0.078mg 0.068mg Black gram
Threonine 0.262mg 0.315mg Lablab
Isoleucine 0.385mg 0.39mg Lablab
Leucine 0.625mg 0.691mg Lablab
Lysine 0.5mg 0.556mg Lablab
Methionine 0.11mg 0.065mg Black gram
Phenylalanine 0.44mg 0.41mg Black gram
Valine 0.423mg 0.422mg Black gram
Histidine 0.211mg 0.233mg Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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 gram
9%
Lablab
Minerals Daily Need Coverage Score
35%
Black gram
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 2.01g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.7)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.