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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.

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Buckwheat vs Lablab infographic
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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 Potassium +36.5%
Contains more Magnesium +181.7%
Contains more Copper +222.6%
Contains more Phosphorus +189.2%
Contains less Sodium -85.7%
Contains more Iron +108.2%
Contains more Calcium +122.2%
Contains more Zinc +18.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains more Potassium +36.5%
Contains more Magnesium +181.7%
Contains more Copper +222.6%
Contains more Phosphorus +189.2%
Contains less Sodium -85.7%
Contains more Iron +108.2%
Contains more Calcium +122.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

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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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.