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  6. Lablab vs. Plantain raw

Lablab vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between Lablab and Plantain raw

  • Lablab is higher in Iron, Copper, Zinc, Vitamin B1, Phosphorus, and Magnesium, yet Plantain raw is higher in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Lablab covers your daily Iron needs 50% more than Plantain raw.
  • Lablab contains 20 times more Zinc than Plantain raw. While Lablab contains 2.85mg of Zinc, Plantain raw contains only 0.14mg.

Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Plantains, raw.

Infographic

Lablab vs Plantain raw 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
Plantain raw
Plantain raw
Contains more Calcium +1233.3%
Contains more Iron +663.3%
Contains more Magnesium +121.6%
Contains more Phosphorus +252.9%
Contains more Zinc +1935.7%
Contains more Copper +321%
Contains more Selenium +86.7%
Contains more Potassium +48.1%
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%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +1233.3%
Contains more Iron +663.3%
Contains more Magnesium +121.6%
Contains more Phosphorus +252.9%
Contains more Zinc +1935.7%
Contains more Copper +321%
Contains more Selenium +86.7%
Contains more Potassium +48.1%
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
2
:
8
Plantain raw
Plantain raw
Contains more Vitamin B1 +419.2%
Contains more Vitamin B5 +21.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B6 +708.1%
Contains more Folate +450%
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B1 +419.2%
Contains more Vitamin B5 +21.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B6 +708.1%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
4
:
1
Plantain raw
Plantain raw
Contains more Protein +526.2%
Contains more Fats +56.8%
Contains more Other +25.9%
Contains more Carbs +54.1%
Equal in Water - 65.28
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +526.2%
Contains more Fats +56.8%
Contains more Other +25.9%
Contains more Carbs +54.1%
Equal in Water - 65.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
2
:
1
Plantain raw
Plantain raw
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +255.1%
Contains more Monounsaturated Fat +23.1%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +255.1%
Contains more Monounsaturated Fat +23.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Plantain raw Opinion
Net carbs 20.69g 29.59g Plantain raw
Protein 8.14g 1.3g Lablab
Fats 0.58g 0.37g Lablab
Carbs 20.69g 31.89g Plantain raw
Calories 117kcal 122kcal Plantain raw
Sugar 15g Lablab
Fiber 2.3g Plantain raw
Calcium 40mg 3mg Lablab
Iron 4.58mg 0.6mg Lablab
Magnesium 82mg 37mg Lablab
Phosphorus 120mg 34mg Lablab
Potassium 337mg 499mg Plantain raw
Sodium 7mg 4mg Plantain raw
Zinc 2.85mg 0.14mg Lablab
Copper 0.341mg 0.081mg Lablab
Manganese 0.482mg Lablab
Selenium 2.8µg 1.5µg Lablab
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.27mg 0.052mg Lablab
Vitamin B2 0.037mg 0.054mg Plantain raw
Vitamin B3 0.411mg 0.686mg Plantain raw
Vitamin B5 0.316mg 0.26mg Lablab
Vitamin B6 0.037mg 0.299mg Plantain raw
Folate 4µg 22µg Plantain raw
Vitamin K 0.7µg Plantain raw
Tryptophan 0.068mg 0.015mg Lablab
Threonine 0.315mg 0.034mg Lablab
Isoleucine 0.39mg 0.036mg Lablab
Leucine 0.691mg 0.059mg Lablab
Lysine 0.556mg 0.06mg Lablab
Methionine 0.065mg 0.017mg Lablab
Phenylalanine 0.41mg 0.044mg Lablab
Valine 0.422mg 0.046mg Lablab
Histidine 0.233mg 0.064mg Lablab
Saturated Fat 0.099g 0.143g Lablab
Monounsaturated Fat 0.026g 0.032g Plantain raw
Polyunsaturated fat 0.245g 0.069g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
Minerals Daily Need Coverage Score
59%
Lablab
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 15g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.044g)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.