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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
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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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Lablab
3
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 MagnesiumMagnesium +181.7%
Contains more PotassiumPotassium +36.5%
Contains more CopperCopper +222.6%
Contains more PhosphorusPhosphorus +189.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +169.7%
Contains more SeleniumSelenium +196.4%
Contains more CalciumCalcium +122.2%
Contains more IronIron +108.2%
Contains more ZincZinc +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
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Lablab
1
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 B2Vitamin B2 +1048.6%
Contains more Vitamin B3Vitamin B3 +1608%
Contains more Vitamin B5Vitamin B5 +290.2%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more FolateFolate +650%
Contains more Vitamin B1Vitamin B1 +167.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Lablab DV% diff.
Copper 1.1mg 0.341mg 84%
Vitamin B3 7.02mg 0.411mg 41%
Fiber 10g 40%
Manganese 1.3mg 0.482mg 36%
Magnesium 231mg 82mg 35%
Phosphorus 347mg 120mg 32%
Vitamin B2 0.425mg 0.037mg 30%
Iron 2.2mg 4.58mg 30%
Vitamin B5 1.233mg 0.316mg 18%
Carbs 71.5g 20.69g 17%
Vitamin B1 0.101mg 0.27mg 14%
Vitamin B6 0.21mg 0.037mg 13%
Calories 343kcal 117kcal 11%
Selenium 8.3µg 2.8µg 10%
Protein 13.25g 8.14g 10%
Folate 30µg 4µg 7%
Polyunsaturated fat 1.039g 0.245g 5%
Potassium 460mg 337mg 4%
Fats 3.4g 0.58g 4%
Zinc 2.4mg 2.85mg 4%
Monounsaturated fat 1.04g 0.026g 3%
Saturated fat 0.741g 0.099g 3%
Calcium 18mg 40mg 2%
Net carbs 61.5g 20.69g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.192mg 0.068mg 0%
Threonine 0.506mg 0.315mg 0%
Isoleucine 0.498mg 0.39mg 0%
Leucine 0.832mg 0.691mg 0%
Lysine 0.672mg 0.556mg 0%
Methionine 0.172mg 0.065mg 0%
Phenylalanine 0.52mg 0.41mg 0%
Valine 0.678mg 0.422mg 0%
Histidine 0.309mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
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
Lablab
1
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 +62.8%
Contains more FatsFats +486.2%
Contains more CarbsCarbs +245.6%
Contains more OtherOther +43.8%
Contains more WaterWater +609%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
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 +3900%
Contains more Poly. FatPolyunsaturated fat +324.1%
Contains less Sat. FatSaturated fat -86.6%

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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. 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.