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  6. Plantain raw vs. Lablab

Plantain raw vs. Lablab — In-Depth Nutrition Comparison

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A recap on the differences between plantain raw and lablab

  • Plantain raw is higher in vitamin A, vitamin C, and vitamin B6, yet lablab is higher in iron, copper, zinc, vitamin B1, phosphorus, and magnesium.
  • Lablab covers your daily iron needs 50% more than plantain raw.

Food varieties used in this article are Plantains, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 PotassiumPotassium +48.1%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +1233.3%
Contains more IronIron +663.3%
Contains more CopperCopper +321%
Contains more ZincZinc +1935.7%
Contains more PhosphorusPhosphorus +252.9%
Contains more SeleniumSelenium +86.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Lablab
Lablab
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B6Vitamin B6 +708.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +419.2%
Contains more Vitamin B5Vitamin B5 +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Lablab DV% diff.
Iron 0.6mg 4.58mg 50%
Copper 0.081mg 0.341mg 29%
Zinc 0.14mg 2.85mg 25%
Manganese 0.482mg 21%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.037mg 20%
Vitamin B1 0.052mg 0.27mg 18%
Protein 1.3g 8.14g 14%
Phosphorus 34mg 120mg 12%
Magnesium 37mg 82mg 11%
Fiber 2.3g 9%
Vitamin A 56µg 0µg 6%
Folate 22µg 4µg 5%
Potassium 499mg 337mg 5%
Calcium 3mg 40mg 4%
Carbs 31.89g 20.69g 4%
Choline 13.5mg 2%
Vitamin B3 0.686mg 0.411mg 2%
Selenium 1.5µg 2.8µg 2%
Vitamin B2 0.054mg 0.037mg 1%
Vitamin K 0.7µg 1%
Polyunsaturated fat 0.069g 0.245g 1%
Vitamin E 0.14mg 1%
Vitamin B5 0.26mg 0.316mg 1%
Calories 122kcal 117kcal 0%
Fats 0.37g 0.58g 0%
Net carbs 29.59g 20.69g N/A
Sugar 15g N/A
Sodium 4mg 7mg 0%
Saturated fat 0.143g 0.099g 0%
Monounsaturated fat 0.032g 0.026g 0%
Tryptophan 0.015mg 0.068mg 0%
Threonine 0.034mg 0.315mg 0%
Isoleucine 0.036mg 0.39mg 0%
Leucine 0.059mg 0.691mg 0%
Lysine 0.06mg 0.556mg 0%
Methionine 0.017mg 0.065mg 0%
Phenylalanine 0.044mg 0.41mg 0%
Valine 0.046mg 0.422mg 0%
Histidine 0.064mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +54.1%
Contains more ProteinProtein +526.2%
Contains more FatsFats +56.8%
Contains more OtherOther +25.9%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +23.1%
Contains less Sat. FatSaturated fat -30.8%
Contains more Poly. FatPolyunsaturated fat +255.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.