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Lablab vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between lablab and avocadoes

  • Lablab is higher in iron, zinc, vitamin B1, copper, manganese, and magnesium, yet avocadoes are higher in vitamin B5, folate, vitamin B6, and vitamin C.
  • Lablab covers your daily iron needs 50% more than avocadoes.
  • Lablab contains 4 times more zinc than avocadoes. While lablab contains 2.85mg of zinc, avocadoes contain only 0.64mg.

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

Infographic

Lablab vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +182.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +732.7%
Contains more CopperCopper +79.5%
Contains more ZincZinc +345.3%
Contains more PhosphorusPhosphorus +130.8%
Contains more ManganeseManganese +239.4%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +43.9%
~equal in Sodium ~7mg

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.
Lablab
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%
Avocado
Avocado
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +303%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B5Vitamin B5 +339.6%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more FolateFolate +1925%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Avocado DV% diff.
Iron 4.58mg 0.55mg 50%
Fiber 6.7g 27%
Monounsaturated fat 0.026g 9.799g 24%
Fats 0.58g 14.66g 22%
Vitamin B5 0.316mg 1.389mg 21%
Zinc 2.85mg 0.64mg 20%
Folate 4µg 81µg 19%
Vitamin K 21µg 18%
Vitamin B1 0.27mg 0.067mg 17%
Copper 0.341mg 0.19mg 17%
Vitamin B6 0.037mg 0.257mg 17%
Manganese 0.482mg 0.142mg 15%
Vitamin E 2.07mg 14%
Magnesium 82mg 29mg 13%
Protein 8.14g 2g 12%
Vitamin C 0mg 10mg 11%
Phosphorus 120mg 52mg 10%
Polyunsaturated fat 0.245g 1.816g 10%
Saturated fat 0.099g 2.126g 9%
Vitamin B3 0.411mg 1.738mg 8%
Vitamin B2 0.037mg 0.13mg 7%
Potassium 337mg 485mg 4%
Carbs 20.69g 8.53g 4%
Selenium 2.8µg 0.4µg 4%
Calcium 40mg 12mg 3%
Choline 14.2mg 3%
Calories 117kcal 160kcal 2%
Vitamin A 0µg 7µg 1%
Net carbs 20.69g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.068mg 0.025mg 0%
Threonine 0.315mg 0.073mg 0%
Isoleucine 0.39mg 0.084mg 0%
Leucine 0.691mg 0.143mg 0%
Lysine 0.556mg 0.132mg 0%
Methionine 0.065mg 0.038mg 0%
Phenylalanine 0.41mg 0.097mg 0%
Valine 0.422mg 0.107mg 0%
Histidine 0.233mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +307%
Contains more CarbsCarbs +142.6%
Contains more FatsFats +2427.6%
~equal in Water ~73.23g
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +37588.5%
Contains more Poly. FatPolyunsaturated fat +641.2%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.