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  6. Goat cheese vs. Lablab

Goat cheese vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between goat cheese and lablab

  • Goat cheese is higher in vitamin B2, phosphorus, vitamin A, calcium, and copper, yet lablab is higher in iron and zinc.
  • Goat cheese covers your daily saturated fat needs 103% more than lablab.
  • The amount of cholesterol in lablab is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Lablab
Lablab
6
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 CalciumCalcium +645%
Contains more CopperCopper +65.4%
Contains more PhosphorusPhosphorus +212.5%
Contains more SeleniumSelenium +35.7%
Contains more MagnesiumMagnesium +182.8%
Contains more PotassiumPotassium +113.3%
Contains more IronIron +182.7%
Contains more ZincZinc +331.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +418.3%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Lablab
Lablab
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1727%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Lablab DV% diff.
Saturated fat 20.639g 0.099g 93%
Vitamin B2 0.676mg 0.037mg 49%
Vitamin A 407µg 0µg 45%
Fats 29.84g 0.58g 45%
Iron 1.62mg 4.58mg 37%
Phosphorus 375mg 120mg 36%
Protein 21.58g 8.14g 27%
Cholesterol 79mg 0mg 26%
Calcium 298mg 40mg 26%
Copper 0.564mg 0.341mg 25%
Zinc 0.66mg 2.85mg 20%
Sodium 415mg 7mg 18%
Vitamin B1 0.072mg 0.27mg 17%
Monounsaturated fat 6.808g 0.026g 17%
Manganese 0.093mg 0.482mg 17%
Magnesium 29mg 82mg 13%
Calories 364kcal 117kcal 12%
Vitamin B12 0.22µg 0µg 9%
Carbs 0.12g 20.69g 7%
Potassium 158mg 337mg 5%
Vitamin B3 1.148mg 0.411mg 5%
Choline 15.4mg 3%
Polyunsaturated fat 0.709g 0.245g 3%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.19mg 0.316mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.06mg 0.037mg 2%
Selenium 3.8µg 2.8µg 2%
Folate 2µg 4µg 1%
Net carbs 0.12g 20.69g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.068mg 0%
Threonine 0.805mg 0.315mg 0%
Isoleucine 0.893mg 0.39mg 0%
Leucine 1.861mg 0.691mg 0%
Lysine 1.549mg 0.556mg 0%
Methionine 0.575mg 0.065mg 0%
Phenylalanine 0.859mg 0.41mg 0%
Valine 1.485mg 0.422mg 0%
Histidine 0.589mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Lablab
Lablab
2
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 +165.1%
Contains more FatsFats +5044.8%
Contains more OtherOther +101.4%
Contains more CarbsCarbs +17141.7%
Contains more WaterWater +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +26084.6%
Contains more Poly. FatPolyunsaturated fat +189.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.