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  6. Lablab vs. Bulgur

Lablab vs. Bulgur — In-Depth Nutrition Comparison

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Differences between Lablab and Bulgur

  • Lablab has more Iron, Copper, Zinc, Vitamin B1, Magnesium, Phosphorus, and Potassium, while Bulgur has more Manganese.
  • Lablab's daily need coverage for Iron is 45% higher.
  • Bulgur contains 5 times less Zinc than Lablab. Lablab contains 2.85mg of Zinc, while Bulgur contains 0.57mg.

The food types used in this comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Lablab vs Bulgur 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
:
2
Bulgur
Bulgur
Contains more Calcium +300%
Contains more Iron +377.1%
Contains more Magnesium +156.3%
Contains more Phosphorus +200%
Contains more Potassium +395.6%
Contains more Zinc +400%
Contains more Copper +354.7%
Contains more Selenium +366.7%
Contains less Sodium -28.6%
Contains more Manganese +26.3%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +300%
Contains more Iron +377.1%
Contains more Magnesium +156.3%
Contains more Phosphorus +200%
Contains more Potassium +395.6%
Contains more Zinc +400%
Contains more Copper +354.7%
Contains more Selenium +366.7%
Contains less Sodium -28.6%
Contains more Manganese +26.3%

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
:
7
Bulgur
Bulgur
Contains more Vitamin B1 +373.7%
Contains more Vitamin B2 +32.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +124.3%
Contains more Folate +350%
Equal in Vitamin B5 - 0.344
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%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin B1 +373.7%
Contains more Vitamin B2 +32.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +124.3%
Contains more Folate +350%
Equal in Vitamin B5 - 0.344

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
4
:
1
Bulgur
Bulgur
Contains more Protein +164.3%
Contains more Fats +141.7%
Contains more Carbs +11.4%
Contains more Other +329.4%
Contains more Water +12.5%
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +164.3%
Contains more Fats +141.7%
Contains more Carbs +11.4%
Contains more Other +329.4%
Contains more Water +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
:
2
Bulgur
Bulgur
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +19.2%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Bulgur Opinion
Net carbs 20.69g 14.08g Lablab
Protein 8.14g 3.08g Lablab
Fats 0.58g 0.24g Lablab
Carbs 20.69g 18.58g Lablab
Calories 117kcal 83kcal Lablab
Sugar 0.1g Lablab
Fiber 4.5g Bulgur
Calcium 40mg 10mg Lablab
Iron 4.58mg 0.96mg Lablab
Magnesium 82mg 32mg Lablab
Phosphorus 120mg 40mg Lablab
Potassium 337mg 68mg Lablab
Sodium 7mg 5mg Bulgur
Zinc 2.85mg 0.57mg Lablab
Copper 0.341mg 0.075mg Lablab
Manganese 0.482mg 0.609mg Bulgur
Selenium 2.8µg 0.6µg Lablab
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.27mg 0.057mg Lablab
Vitamin B2 0.037mg 0.028mg Lablab
Vitamin B3 0.411mg 1mg Bulgur
Vitamin B5 0.316mg 0.344mg Bulgur
Vitamin B6 0.037mg 0.083mg Bulgur
Folate 4µg 18µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.068mg 0.048mg Lablab
Threonine 0.315mg 0.089mg Lablab
Isoleucine 0.39mg 0.114mg Lablab
Leucine 0.691mg 0.208mg Lablab
Lysine 0.556mg 0.085mg Lablab
Methionine 0.065mg 0.048mg Lablab
Phenylalanine 0.41mg 0.145mg Lablab
Valine 0.422mg 0.139mg Lablab
Histidine 0.233mg 0.071mg Lablab
Saturated Fat 0.099g 0.042g Bulgur
Monounsaturated Fat 0.026g 0.031g Bulgur
Polyunsaturated fat 0.245g 0.098g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Bulgur
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%
Bulgur
Minerals Daily Need Coverage Score
59%
Lablab
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 2)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.057g)
Which food is richer in vitamins?
Bulgur
Bulgur 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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.