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  6. Lablab vs. Black turtle bean

Lablab vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the differences between lablab and black turtle bean

  • Lablab is higher in iron, zinc, copper, magnesium, and manganese, yet black turtle bean is higher in folate.
  • Lablab covers your daily iron needs 22% more than black turtle bean.
  • Lablab contains 4 times more zinc than black turtle bean. While lablab contains 2.85mg of zinc, black turtle bean contains only 0.76mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Lablab vs Black turtle bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +67.3%
Contains more IronIron +60.7%
Contains more CopperCopper +26.8%
Contains more ZincZinc +275%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +28.5%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -57.1%

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
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%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more FolateFolate +2050%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Black turtle bean DV% diff.
Fiber 8.3g 33%
Iron 4.58mg 2.85mg 22%
Folate 4µg 86µg 21%
Zinc 2.85mg 0.76mg 19%
Magnesium 82mg 49mg 8%
Copper 0.341mg 0.269mg 8%
Manganese 0.482mg 0.327mg 7%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Phosphorus 120mg 152mg 5%
Vitamin B1 0.27mg 0.225mg 4%
Selenium 2.8µg 1.2µg 3%
Vitamin B6 0.037mg 0.077mg 3%
Vitamin K 3.3µg 3%
Potassium 337mg 433mg 3%
Calcium 40mg 55mg 2%
Vitamin B5 0.316mg 0.26mg 1%
Polyunsaturated fat 0.245g 0.149g 1%
Calories 117kcal 130kcal 1%
Vitamin B2 0.037mg 0.056mg 1%
Vitamin B3 0.411mg 0.527mg 1%
Carbs 20.69g 24.35g 1%
Protein 8.14g 8.18g 0%
Fats 0.58g 0.35g 0%
Net carbs 20.69g 16.05g N/A
Sugar 0.32g N/A
Sodium 7mg 3mg 0%
Saturated fat 0.099g 0.089g 0%
Monounsaturated fat 0.026g 0.03g 0%
Tryptophan 0.068mg 0.097mg 0%
Threonine 0.315mg 0.344mg 0%
Isoleucine 0.39mg 0.361mg 0%
Leucine 0.691mg 0.653mg 0%
Lysine 0.556mg 0.562mg 0%
Methionine 0.065mg 0.123mg 0%
Phenylalanine 0.41mg 0.442mg 0%
Valine 0.422mg 0.428mg 0%
Histidine 0.233mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +65.7%
Contains more CarbsCarbs +17.7%
~equal in Protein ~8.18g
~equal in Water ~65.74g
~equal in Other ~1.38g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Poly. FatPolyunsaturated fat +64.4%
Contains less Sat. FatSaturated fat -10.1%
Contains more Mono. FatMonounsaturated fat +15.4%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.