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Lablab vs Black gram - In-Depth Nutrition Comparison

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Important differences between Lablab and Black gram

  • Lablab has more Iron, Copper, Zinc, and Vitamin B1, however Black gram has more Folate, Vitamin B3, and Phosphorus.
  • Lablab's daily need coverage for Iron is 35% more.
  • Lablab has 3 times more Zinc than Black gram. Lablab has 2.85mg of Zinc, while Black gram has 0.83mg.

The food varieties used in the comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Lablab vs Black gram 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +161.7%
Contains more Magnesium +30.2%
Contains more Potassium +45.9%
Contains more Zinc +243.4%
Contains more Copper +145.3%
Contains more Calcium +32.5%
Contains more Phosphorus +30%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +161.7%
Contains more Magnesium +30.2%
Contains more Potassium +45.9%
Contains more Zinc +243.4%
Contains more Copper +145.3%
Contains more Calcium +32.5%
Contains more Phosphorus +30%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lablab
1
:
Contains more Vitamin B1 +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +56.8%
Contains more Folate +2250%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +37%
Contains more Vitamin B6 +56.8%
Contains more Folate +2250%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lablab Black gram
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lablab Black gram Opinion
Net carbs 20.69g 11.94g Lablab
Protein 8.14g 7.54g Lablab
Fats 0.58g 0.55g Lablab
Carbs 20.69g 18.34g Lablab
Calories 117kcal 105kcal Lablab
Starch g g
Fructose g g
Sugar g 2.01g Lablab
Fiber g 6.4g Black gram
Calcium 40mg 53mg Black gram
Iron 4.58mg 1.75mg Lablab
Magnesium 82mg 63mg Lablab
Phosphorus 120mg 156mg Black gram
Potassium 337mg 231mg Lablab
Sodium 7mg 7mg
Zinc 2.85mg 0.83mg Lablab
Copper 0.341mg 0.139mg Lablab
Vitamin A 0IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.27mg 0.15mg Lablab
Vitamin B2 0.037mg 0.075mg Black gram
Vitamin B3 0.411mg 1.5mg Black gram
Vitamin B5 0.316mg 0.433mg Black gram
Vitamin B6 0.037mg 0.058mg Black gram
Folate 4µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Tryptophan 0.068mg 0.078mg Black gram
Threonine 0.315mg 0.262mg Lablab
Isoleucine 0.39mg 0.385mg Lablab
Leucine 0.691mg 0.625mg Lablab
Lysine 0.556mg 0.5mg Lablab
Methionine 0.065mg 0.11mg Black gram
Phenylalanine 0.41mg 0.44mg Black gram
Valine 0.422mg 0.423mg Black gram
Histidine 0.233mg 0.211mg Lablab
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.099g 0.038g Black gram
Monounsaturated Fat 0.026g 0.029g Black gram
Polyunsaturated fat 0.245g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Lablab
17
Black gram
Mineral Summary Score
64
Lablab
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Lablab
45%
Black gram
Carbohydrates
21%
Lablab
18%
Black gram
Fats
3%
Lablab
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 2.01g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.7)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.