Lablab vs. Chard raw — In-Depth Nutrition Comparison
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A recap on differences between lablab and chard raw
- Lablab is higher in iron, zinc, vitamin B1, copper, phosphorus, and manganese, yet chard raw is higher in vitamin A and vitamin C.
- Chard raw covers your daily vitamin A needs 122% more than lablab.
- Lablab contains 8 times more zinc than chard raw. While lablab contains 2.85mg of zinc, chard raw contains only 0.36mg.
- The amount of sodium in lablab is lower.
- The glycemic index of chard raw is lower.
Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Chard, swiss, raw.
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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.
| Contains more IronIron | +154.4% |
| Contains more CopperCopper | +90.5% |
| Contains more ZincZinc | +691.7% |
| Contains more PhosphorusPhosphorus | +160.9% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +31.7% |
| Contains more SeleniumSelenium | +211.1% |
| Contains more CalciumCalcium | +27.5% |
| Contains more PotassiumPotassium | +12.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +575% |
| Contains more Vitamin B5Vitamin B5 | +83.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +143.2% |
| Contains more Vitamin B6Vitamin B6 | +167.6% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Iron | 4.58mg | 1.8mg | 35% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Zinc | 2.85mg | 0.36mg | 23% |
| Vitamin B1 | 0.27mg | 0.04mg | 19% |
| Copper | 0.341mg | 0.179mg | 18% |
| Protein | 8.14g | 1.8g | 13% |
| Vitamin E | 1.89mg | 13% | |
| Phosphorus | 120mg | 46mg | 11% |
| Sodium | 7mg | 213mg | 9% |
| Carbs | 20.69g | 3.74g | 6% |
| Fiber | 1.6g | 6% | |
| Vitamin B6 | 0.037mg | 0.099mg | 5% |
| Manganese | 0.482mg | 0.366mg | 5% |
| Calories | 117kcal | 19kcal | 5% |
| Vitamin B2 | 0.037mg | 0.09mg | 4% |
| Selenium | 2.8µg | 0.9µg | 3% |
| Vitamin B5 | 0.316mg | 0.172mg | 3% |
| Folate | 4µg | 14µg | 3% |
| Choline | 18mg | 3% | |
| Polyunsaturated fat | 0.245g | 0.07g | 1% |
| Calcium | 40mg | 51mg | 1% |
| Fats | 0.58g | 0.2g | 1% |
| Potassium | 337mg | 379mg | 1% |
| Net carbs | 20.69g | 2.14g | N/A |
| Magnesium | 82mg | 81mg | 0% |
| Sugar | 1.1g | N/A | |
| Vitamin B3 | 0.411mg | 0.4mg | 0% |
| Saturated fat | 0.099g | 0.03g | 0% |
| Monounsaturated fat | 0.026g | 0.04g | 0% |
| Tryptophan | 0.068mg | 0.017mg | 0% |
| Threonine | 0.315mg | 0.083mg | 0% |
| Isoleucine | 0.39mg | 0.147mg | 0% |
| Leucine | 0.691mg | 0.13mg | 0% |
| Lysine | 0.556mg | 0.099mg | 0% |
| Methionine | 0.065mg | 0.019mg | 0% |
| Phenylalanine | 0.41mg | 0.11mg | 0% |
| Valine | 0.422mg | 0.11mg | 0% |
| Histidine | 0.233mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +352.2% |
| Contains more FatsFats | +190% |
| Contains more CarbsCarbs | +453.2% |
| Contains more WaterWater | +34% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +250% |
| Contains less Sat. FatSaturated fat | -69.7% |
| Contains more Mono. FatMonounsaturated fat | +53.8% |