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

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.