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  6. Buckwheat vs. Lablab

Buckwheat vs. Lablab — In-Depth Nutrition Comparison

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How are buckwheat and lablab different?

  • Lablab is higher than buckwheat in iron, copper, zinc, vitamin B1, magnesium, potassium, and phosphorus.
  • Lablab covers your daily need for iron, 47% more than buckwheat.

Buckwheat groats, roasted, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Lablab
Lablab
9
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 -42.9%
Contains more MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +283%
Contains more IronIron +472.5%
Contains more CopperCopper +133.6%
Contains more ZincZinc +367.2%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +27.3%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +575%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 ProteinProtein +140.8%
Contains more OtherOther +239.5%
~equal in Fats ~0.58g
~equal in Carbs ~20.69g
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Lablab
Lablab
2
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 +623.1%
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +30.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Lablab DV% diff.
Iron 0.8mg 4.58mg 47%
Copper 0.146mg 0.341mg 22%
Zinc 0.61mg 2.85mg 20%
Vitamin B1 0.04mg 0.27mg 19%
Fiber 2.7g 11%
Protein 3.38g 8.14g 10%
Phosphorus 70mg 120mg 7%
Magnesium 51mg 82mg 7%
Potassium 88mg 337mg 7%
Choline 20.1mg 4%
Vitamin B6 0.077mg 0.037mg 3%
Vitamin B3 0.94mg 0.411mg 3%
Manganese 0.403mg 0.482mg 3%
Folate 14µg 4µg 3%
Calcium 7mg 40mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Selenium 2.2µg 2.8µg 1%
Vitamin B5 0.359mg 0.316mg 1%
Calories 92kcal 117kcal 1%
Fats 0.62g 0.58g 0%
Carbs 19.94g 20.69g 0%
Net carbs 17.24g 20.69g N/A
Sugar 0.9g N/A
Sodium 4mg 7mg 0%
Vitamin B2 0.039mg 0.037mg 0%
Saturated fat 0.134g 0.099g 0%
Monounsaturated fat 0.188g 0.026g 0%
Polyunsaturated fat 0.188g 0.245g 0%
Tryptophan 0.049mg 0.068mg 0%
Threonine 0.129mg 0.315mg 0%
Isoleucine 0.127mg 0.39mg 0%
Leucine 0.212mg 0.691mg 0%
Lysine 0.172mg 0.556mg 0%
Methionine 0.044mg 0.065mg 0%
Phenylalanine 0.133mg 0.41mg 0%
Valine 0.173mg 0.422mg 0%
Histidine 0.079mg 0.233mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
9%
Lablab
Minerals Daily Need Coverage Score
24%
Buckwheat
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 6)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.6)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.