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Groat vs. Lablab — In-Depth Nutrition Comparison

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What are the main differences between Groat and Lablab?

  • Groat is richer in Copper, Vitamin B3, Manganese, Magnesium, Phosphorus, Vitamin B2, Vitamin B5, and Vitamin B6, while Lablab is higher in Iron, and Vitamin B1.
  • Groat's daily need coverage for Copper is 84% higher.
  • Lablab has 17 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Lablab has 0.411mg.

We used Buckwheat and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Groat 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.
Groat
7
:
3
Lablab
Contains more Magnesium +181.7%
Contains more Phosphorus +189.2%
Contains more Potassium +36.5%
Contains less Sodium -85.7%
Contains more Copper +222.6%
Contains more Manganese +169.7%
Contains more Selenium +196.4%
Contains more Calcium +122.2%
Contains more Iron +108.2%
Contains more Zinc +18.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Magnesium +181.7%
Contains more Phosphorus +189.2%
Contains more Potassium +36.5%
Contains less Sodium -85.7%
Contains more Copper +222.6%
Contains more Manganese +169.7%
Contains more Selenium +196.4%
Contains more Calcium +122.2%
Contains more Iron +108.2%
Contains more Zinc +18.8%

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.
Groat
5
:
1
Lablab
Contains more Vitamin B2 +1048.6%
Contains more Vitamin B3 +1608%
Contains more Vitamin B5 +290.2%
Contains more Vitamin B6 +467.6%
Contains more Folate +650%
Contains more Vitamin B1 +167.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin B2 +1048.6%
Contains more Vitamin B3 +1608%
Contains more Vitamin B5 +290.2%
Contains more Vitamin B6 +467.6%
Contains more Folate +650%
Contains more Vitamin B1 +167.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
1
Lablab
Contains more Protein +62.8%
Contains more Fats +486.2%
Contains more Carbs +245.6%
Contains more Other +43.8%
Contains more Water +609%
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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 Protein +62.8%
Contains more Fats +486.2%
Contains more Carbs +245.6%
Contains more Other +43.8%
Contains more Water +609%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
:
1
Lablab
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +324.1%
Contains less Saturated Fat -86.6%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +3900%
Contains more Polyunsaturated fat +324.1%
Contains less Saturated Fat -86.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Lablab
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Lablab Opinion
Net carbs 61.5g 20.69g Groat
Protein 13.25g 8.14g Groat
Fats 3.4g 0.58g Groat
Carbs 71.5g 20.69g Groat
Calories 343kcal 117kcal Groat
Fiber 10g Groat
Calcium 18mg 40mg Lablab
Iron 2.2mg 4.58mg Lablab
Magnesium 231mg 82mg Groat
Phosphorus 347mg 120mg Groat
Potassium 460mg 337mg Groat
Sodium 1mg 7mg Groat
Zinc 2.4mg 2.85mg Lablab
Copper 1.1mg 0.341mg Groat
Manganese 1.3mg 0.482mg Groat
Selenium 8.3µg 2.8µg Groat
Vitamin B1 0.101mg 0.27mg Lablab
Vitamin B2 0.425mg 0.037mg Groat
Vitamin B3 7.02mg 0.411mg Groat
Vitamin B5 1.233mg 0.316mg Groat
Vitamin B6 0.21mg 0.037mg Groat
Folate 30µg 4µg Groat
Tryptophan 0.192mg 0.068mg Groat
Threonine 0.506mg 0.315mg Groat
Isoleucine 0.498mg 0.39mg Groat
Leucine 0.832mg 0.691mg Groat
Lysine 0.672mg 0.556mg Groat
Methionine 0.172mg 0.065mg Groat
Phenylalanine 0.52mg 0.41mg Groat
Valine 0.678mg 0.422mg Groat
Histidine 0.309mg 0.233mg Groat
Saturated Fat 0.741g 0.099g Lablab
Monounsaturated Fat 1.04g 0.026g Groat
Polyunsaturated fat 1.039g 0.245g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
10%
Lablab
Minerals Daily Need Coverage Score
109%
Groat
59%
Lablab

Comparison summary

Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.642g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 9)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.8)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.