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  6. Coconut milk vs. Lablab

Coconut milk vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and lablab

  • Coconut milk is higher in manganese and selenium, yet lablab is higher in iron, vitamin B1, zinc, magnesium, and copper.
  • Coconut milk covers your daily saturated fat needs 105% more than lablab.
  • Coconut milk contains 2 times more selenium than lablab. While coconut milk contains 6.2µg of selenium, lablab contains only 2.8µg.
  • The amount of saturated fat in lablab is lower.
  • The glycemic index of lablab is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 more ManganeseManganese +90%
Contains more SeleniumSelenium +121.4%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +28.1%
Contains more IronIron +179.3%
Contains more CopperCopper +28.2%
Contains more ZincZinc +325.4%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -53.3%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +84.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +938.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Lablab DV% diff.
Saturated fat 21.14g 0.099g 96%
Iron 1.64mg 4.58mg 37%
Fats 23.84g 0.58g 36%
Vitamin B1 0.026mg 0.27mg 20%
Zinc 0.67mg 2.85mg 20%
Manganese 0.916mg 0.482mg 19%
Protein 2.29g 8.14g 12%
Magnesium 37mg 82mg 11%
Fiber 2.2g 9%
Copper 0.266mg 0.341mg 8%
Selenium 6.2µg 2.8µg 6%
Calories 230kcal 117kcal 6%
Carbs 5.54g 20.69g 5%
Folate 16µg 4µg 3%
Phosphorus 100mg 120mg 3%
Vitamin B2 0mg 0.037mg 3%
Vitamin B5 0.183mg 0.316mg 3%
Vitamin C 2.8mg 0mg 3%
Potassium 263mg 337mg 2%
Monounsaturated fat 1.014g 0.026g 2%
Calcium 16mg 40mg 2%
Vitamin B3 0.76mg 0.411mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Net carbs 3.34g 20.69g N/A
Sugar 3.34g N/A
Sodium 15mg 7mg 0%
Vitamin B6 0.033mg 0.037mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.261g 0.245g 0%
Tryptophan 0.027mg 0.068mg 0%
Threonine 0.083mg 0.315mg 0%
Isoleucine 0.09mg 0.39mg 0%
Leucine 0.17mg 0.691mg 0%
Lysine 0.101mg 0.556mg 0%
Methionine 0.043mg 0.065mg 0%
Phenylalanine 0.116mg 0.41mg 0%
Valine 0.139mg 0.422mg 0%
Histidine 0.053mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 FatsFats +4010.3%
Contains more ProteinProtein +255.5%
Contains more CarbsCarbs +273.5%
Contains more OtherOther +105.6%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Lablab
Lablab
1
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 +3800%
Contains less Sat. FatSaturated fat -99.5%
~equal in Polyunsaturated fat ~0.245g

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.