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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +32.5%
Contains more Phosphorus +30%
Contains more Iron +161.7%
Contains more Magnesium +30.2%
Contains more Potassium +45.9%
Contains more Zinc +243.4%
Contains more Copper +145.3%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Calcium +32.5%
Contains more Phosphorus +30%
Contains more Iron +161.7%
Contains more Magnesium +30.2%
Contains more Potassium +45.9%
Contains more Zinc +243.4%
Contains more Copper +145.3%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +56.8%
Contains more Folate +2250%
Contains more Vitamin B1 +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +56.8%
Contains more Folate +2250%
Contains more Vitamin B1 +80%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Lablab Opinion
Net carbs 11.94g 20.69g Lablab
Protein 7.54g 8.14g Lablab
Fats 0.55g 0.58g Lablab
Carbs 18.34g 20.69g Lablab
Calories 105kcal 117kcal Lablab
Starch g g
Fructose g g
Sugar 2.01g g Lablab
Fiber 6.4g g Black gram
Calcium 53mg 40mg Black gram
Iron 1.75mg 4.58mg Lablab
Magnesium 63mg 82mg Lablab
Phosphorus 156mg 120mg Black gram
Potassium 231mg 337mg Lablab
Sodium 7mg 7mg
Zinc 0.83mg 2.85mg Lablab
Copper 0.139mg 0.341mg Lablab
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
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
Folate 94µg 4µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.099g Black gram
Monounsaturated Fat 0.029g 0.026g Black gram
Polyunsaturated fat 0.359g 0.245g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
10
Lablab
Mineral Summary Score
35
Black gram
64
Lablab

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
49%
Lablab
Carbohydrates
18%
Black gram
21%
Lablab
Fats
3%
Black gram
3%
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 Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.