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Buckwheat vs Lablab - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Lablab?

  • Buckwheat is richer in Copper, Vitamin B3, Manganese, Magnesium, Phosphorus, Vitamin B2, Vitamin B5, and Vitamin B6, while Lablab is higher in Iron, and Vitamin B1.
  • Buckwheat's daily need coverage for Copper is 84% higher.
  • Lablab has 17 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Lablab has 0.411mg.

We used Buckwheat and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +181.7%
Contains more Phosphorus +189.2%
Contains more Potassium +36.5%
Contains less Sodium -85.7%
Contains more Copper +222.6%
Contains more Calcium +122.2%
Contains more Iron +108.2%
Contains more Zinc +18.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Magnesium +181.7%
Contains more Phosphorus +189.2%
Contains more Potassium +36.5%
Contains less Sodium -85.7%
Contains more Copper +222.6%
Contains more Calcium +122.2%
Contains more Iron +108.2%
Contains more Zinc +18.8%

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 B2 +1048.6%
Contains more Vitamin B3 +1608%
Contains more Vitamin B5 +290.2%
Contains more Vitamin B6 +467.6%
Contains more Folate +650%
Contains more Vitamin B1 +167.3%
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% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +1048.6%
Contains more Vitamin B3 +1608%
Contains more Vitamin B5 +290.2%
Contains more Vitamin B6 +467.6%
Contains more Folate +650%
Contains more Vitamin B1 +167.3%

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.
Buckwheat Lablab
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Lablab Opinion
Net carbs 61.5g 20.69g Buckwheat
Protein 13.25g 8.14g Buckwheat
Fats 3.4g 0.58g Buckwheat
Carbs 71.5g 20.69g Buckwheat
Calories 343kcal 117kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 40mg Lablab
Iron 2.2mg 4.58mg Lablab
Magnesium 231mg 82mg Buckwheat
Phosphorus 347mg 120mg Buckwheat
Potassium 460mg 337mg Buckwheat
Sodium 1mg 7mg Buckwheat
Zinc 2.4mg 2.85mg Lablab
Copper 1.1mg 0.341mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.27mg Lablab
Vitamin B2 0.425mg 0.037mg Buckwheat
Vitamin B3 7.02mg 0.411mg Buckwheat
Vitamin B5 1.233mg 0.316mg Buckwheat
Vitamin B6 0.21mg 0.037mg Buckwheat
Folate 30µg 4µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.068mg Buckwheat
Threonine 0.506mg 0.315mg Buckwheat
Isoleucine 0.498mg 0.39mg Buckwheat
Leucine 0.832mg 0.691mg Buckwheat
Lysine 0.672mg 0.556mg Buckwheat
Methionine 0.172mg 0.065mg Buckwheat
Phenylalanine 0.52mg 0.41mg Buckwheat
Valine 0.678mg 0.422mg Buckwheat
Histidine 0.309mg 0.233mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.099g Lablab
Monounsaturated Fat 1.04g 0.026g Buckwheat
Polyunsaturated fat 1.039g 0.245g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
33
Buckwheat
10
Lablab
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
49%
Lablab
Carbohydrates
72%
Buckwheat
21%
Lablab
Fats
16%
Buckwheat
3%
Lablab

Comparison summary

Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.642g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 9)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.8)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.