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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 for 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
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +283%
Contains more IronIron +472.5%
Contains more CopperCopper +133.6%
Contains more ZincZinc +367.2%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +27.3%
Contains less SodiumSodium -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
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.039mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Buckwheat DV% diff.
Iron 4.58mg 0.8mg 47%
Copper 0.341mg 0.146mg 22%
Zinc 2.85mg 0.61mg 20%
Vitamin B1 0.27mg 0.04mg 19%
Fiber 2.7g 11%
Protein 8.14g 3.38g 10%
Phosphorus 120mg 70mg 7%
Magnesium 82mg 51mg 7%
Potassium 337mg 88mg 7%
Choline 20.1mg 4%
Vitamin B6 0.037mg 0.077mg 3%
Vitamin B3 0.411mg 0.94mg 3%
Manganese 0.482mg 0.403mg 3%
Folate 4µg 14µg 3%
Calcium 40mg 7mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Selenium 2.8µg 2.2µg 1%
Vitamin B5 0.316mg 0.359mg 1%
Calories 117kcal 92kcal 1%
Fats 0.58g 0.62g 0%
Carbs 20.69g 19.94g 0%
Net carbs 20.69g 17.24g N/A
Sugar 0.9g N/A
Sodium 7mg 4mg 0%
Vitamin B2 0.037mg 0.039mg 0%
Saturated fat 0.099g 0.134g 0%
Monounsaturated fat 0.026g 0.188g 0%
Polyunsaturated fat 0.245g 0.188g 0%
Tryptophan 0.068mg 0.049mg 0%
Threonine 0.315mg 0.129mg 0%
Isoleucine 0.39mg 0.127mg 0%
Leucine 0.691mg 0.212mg 0%
Lysine 0.556mg 0.172mg 0%
Methionine 0.065mg 0.044mg 0%
Phenylalanine 0.41mg 0.133mg 0%
Valine 0.422mg 0.173mg 0%
Histidine 0.233mg 0.079mg 0%
Fructose 0.1g 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
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 ProteinProtein +140.8%
Contains more OtherOther +239.5%
~equal in Fats ~0.62g
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +30.3%
Contains more Mono. FatMonounsaturated fat +623.1%

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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. 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.