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  6. Lablab vs. Buckwheat

Lablab vs. Buckwheat — In-Depth Nutrition Comparison

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How are Lablab and Buckwheat different?

  • Lablab is higher than Buckwheat in Iron, Copper, Zinc, Vitamin B1, Magnesium, Potassium, and Phosphorus.
  • Lablab covers your daily need of Iron 47% more than Buckwheat.
  • Lablab contains 7 times more Vitamin B1 than Buckwheat. Lablab contains 0.27mg of Vitamin B1, while Buckwheat contains 0.04mg.

Hyacinth beans, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Lablab vs Buckwheat 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
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +471.4%
Contains more Iron +472.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +71.4%
Contains more Potassium +283%
Contains more Zinc +367.2%
Contains more Copper +133.6%
Contains more Manganese +19.6%
Contains more Selenium +27.3%
Contains less Sodium -42.9%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +471.4%
Contains more Iron +472.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +71.4%
Contains more Potassium +283%
Contains more Zinc +367.2%
Contains more Copper +133.6%
Contains more Manganese +19.6%
Contains more Selenium +27.3%
Contains less Sodium -42.9%

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
:
7
Buckwheat
Buckwheat
Contains more Vitamin B1 +575%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B6 +108.1%
Contains more Folate +250%
Equal in Vitamin B2 - 0.039
Lablab
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +575%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B6 +108.1%
Contains more Folate +250%
Equal in Vitamin B2 - 0.039

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
:
2
Buckwheat
Buckwheat
Contains more Protein +140.8%
Contains more Other +239.5%
Equal in Fats - 0.62
Equal in Carbs - 19.94
Equal in Water - 75.63
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +140.8%
Contains more Other +239.5%
Equal in Fats - 0.62
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
2
:
1
Buckwheat
Buckwheat
Contains less Saturated Fat -26.1%
Contains more Polyunsaturated fat +30.3%
Contains more Monounsaturated Fat +623.1%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -26.1%
Contains more Polyunsaturated fat +30.3%
Contains more Monounsaturated Fat +623.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Buckwheat Opinion
Net carbs 20.69g 17.24g Lablab
Protein 8.14g 3.38g Lablab
Fats 0.58g 0.62g Buckwheat
Carbs 20.69g 19.94g Lablab
Calories 117kcal 92kcal Lablab
Fructose 0.1g Buckwheat
Sugar 0.9g Lablab
Fiber 2.7g Buckwheat
Calcium 40mg 7mg Lablab
Iron 4.58mg 0.8mg Lablab
Magnesium 82mg 51mg Lablab
Phosphorus 120mg 70mg Lablab
Potassium 337mg 88mg Lablab
Sodium 7mg 4mg Buckwheat
Zinc 2.85mg 0.61mg Lablab
Copper 0.341mg 0.146mg Lablab
Manganese 0.482mg 0.403mg Lablab
Selenium 2.8µg 2.2µg Lablab
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.27mg 0.04mg Lablab
Vitamin B2 0.037mg 0.039mg Buckwheat
Vitamin B3 0.411mg 0.94mg Buckwheat
Vitamin B5 0.316mg 0.359mg Buckwheat
Vitamin B6 0.037mg 0.077mg Buckwheat
Folate 4µg 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.068mg 0.049mg Lablab
Threonine 0.315mg 0.129mg Lablab
Isoleucine 0.39mg 0.127mg Lablab
Leucine 0.691mg 0.212mg Lablab
Lysine 0.556mg 0.172mg Lablab
Methionine 0.065mg 0.044mg Lablab
Phenylalanine 0.41mg 0.133mg Lablab
Valine 0.422mg 0.173mg Lablab
Histidine 0.233mg 0.079mg Lablab
Saturated Fat 0.099g 0.134g Lablab
Monounsaturated Fat 0.026g 0.188g Buckwheat
Polyunsaturated fat 0.245g 0.188g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Buckwheat
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
10%
Lablab
8%
Buckwheat
Minerals Daily Need Coverage Score
59%
Lablab
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 6)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.6)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.