Coconut vs. Lablab — In-Depth Nutrition Comparison
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Important differences between coconut and lablab
- Coconut has more manganese, selenium, copper, and folate; however, lablab has more iron, vitamin B1, zinc, and magnesium.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 7 times more folate than lablab. Coconut has 26µg of folate, while lablab has 4µg.
- Lablab is lower in saturated fat.
- Coconut has a higher glycemic index than lablab.
The food varieties used in the comparison are Nuts, coconut meat, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +27.6% |
| Contains more ManganeseManganese | +211.2% |
| Contains more SeleniumSelenium | +260.7% |
| Contains more MagnesiumMagnesium | +156.3% |
| Contains more CalciumCalcium | +185.7% |
| Contains more IronIron | +88.5% |
| Contains more ZincZinc | +159.1% |
| Contains less SodiumSodium | -65% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +31.4% |
| Contains more Vitamin B6Vitamin B6 | +45.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +309.1% |
| Contains more Vitamin B2Vitamin B2 | +85% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.099g | 135% |
| Fats | 33.49g | 0.58g | 51% |
| Manganese | 1.5mg | 0.482mg | 44% |
| Fiber | 9g | 36% | |
| Iron | 2.43mg | 4.58mg | 27% |
| Vitamin B1 | 0.066mg | 0.27mg | 17% |
| Zinc | 1.1mg | 2.85mg | 16% |
| Selenium | 10.1µg | 2.8µg | 13% |
| Calories | 354kcal | 117kcal | 12% |
| Magnesium | 32mg | 82mg | 12% |
| Protein | 3.33g | 8.14g | 10% |
| Copper | 0.435mg | 0.341mg | 10% |
| Folate | 26µg | 4µg | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.026g | 3% |
| Calcium | 14mg | 40mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 15.23g | 20.69g | 2% |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 7mg | 1% |
| Polyunsaturated fat | 0.366g | 0.245g | 1% |
| Vitamin B2 | 0.02mg | 0.037mg | 1% |
| Vitamin B3 | 0.54mg | 0.411mg | 1% |
| Vitamin B6 | 0.054mg | 0.037mg | 1% |
| Phosphorus | 113mg | 120mg | 1% |
| Potassium | 356mg | 337mg | 1% |
| Net carbs | 6.23g | 20.69g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin B5 | 0.3mg | 0.316mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.068mg | 0% |
| Threonine | 0.121mg | 0.315mg | 0% |
| Isoleucine | 0.131mg | 0.39mg | 0% |
| Leucine | 0.247mg | 0.691mg | 0% |
| Lysine | 0.147mg | 0.556mg | 0% |
| Methionine | 0.062mg | 0.065mg | 0% |
| Phenylalanine | 0.169mg | 0.41mg | 0% |
| Valine | 0.202mg | 0.422mg | 0% |
| Histidine | 0.077mg | 0.233mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5674.1% |
| Contains more ProteinProtein | +144.4% |
| Contains more CarbsCarbs | +35.9% |
| Contains more WaterWater | +47.1% |
| Contains more OtherOther | +52.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5380.8% |
| Contains more Poly. FatPolyunsaturated fat | +49.4% |
| Contains less Sat. FatSaturated fat | -99.7% |
