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  6. Blackberry vs. Lablab

Blackberry vs. Lablab — In-Depth Nutrition Comparison

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Significant differences between blackberries and lablab

  • Blackberries have more vitamin C, manganese, and folate; however, lablab is richer in iron, zinc, vitamin B1, copper, magnesium, phosphorus, and potassium.
  • Lablab covers your daily iron needs 50% more than blackberries.
  • Lablab has a higher glycemic index. The glycemic index of lablab is 45, while the glycemic index of blackberries is 25.

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

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Lablab
Lablab
8
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 less SodiumSodium -85.7%
Contains more ManganeseManganese +34%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +37.9%
Contains more PotassiumPotassium +108%
Contains more IronIron +638.7%
Contains more CopperCopper +106.7%
Contains more ZincZinc +437.7%
Contains more PhosphorusPhosphorus +445.5%
Contains more SeleniumSelenium +600%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Lablab
Lablab
4
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 B3Vitamin B3 +57.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +525%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Lablab DV% diff.
Iron 0.62mg 4.58mg 50%
Vitamin C 21mg 0mg 23%
Vitamin B1 0.02mg 0.27mg 21%
Fiber 5.3g 21%
Zinc 0.53mg 2.85mg 21%
Copper 0.165mg 0.341mg 20%
Vitamin K 19.8µg 17%
Magnesium 20mg 82mg 15%
Protein 1.39g 8.14g 14%
Phosphorus 22mg 120mg 14%
Vitamin E 1.17mg 8%
Manganese 0.646mg 0.482mg 7%
Folate 25µg 4µg 5%
Potassium 162mg 337mg 5%
Selenium 0.4µg 2.8µg 4%
Calories 43kcal 117kcal 4%
Carbs 9.61g 20.69g 4%
Fructose 2.4g 3%
Choline 8.5mg 2%
Vitamin B5 0.276mg 0.316mg 1%
Vitamin B6 0.03mg 0.037mg 1%
Vitamin A 11µg 0µg 1%
Vitamin B3 0.646mg 0.411mg 1%
Vitamin B2 0.026mg 0.037mg 1%
Calcium 29mg 40mg 1%
Fats 0.49g 0.58g 0%
Net carbs 4.31g 20.69g N/A
Sugar 4.88g N/A
Sodium 1mg 7mg 0%
Saturated fat 0.014g 0.099g 0%
Monounsaturated fat 0.047g 0.026g 0%
Polyunsaturated fat 0.28g 0.245g 0%
Tryptophan 0.068mg 0%
Threonine 0.315mg 0%
Isoleucine 0.39mg 0%
Leucine 0.691mg 0%
Lysine 0.556mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.41mg 0%
Valine 0.422mg 0%
Histidine 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 WaterWater +27.5%
Contains more ProteinProtein +485.6%
Contains more FatsFats +18.4%
Contains more CarbsCarbs +115.3%
Contains more OtherOther +305.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -85.9%
Contains more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +14.3%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.