Lablab vs. Dates — In-Depth Nutrition Comparison
Compare
A recap on differences between lablab and dates
- Lablab is higher in iron, zinc, vitamin B1, copper, manganese, magnesium, and phosphorus, yet dates are higher in vitamin B6, potassium, and vitamin B5.
- Lablab covers your daily iron needs 45% more than dates.
- Lablab contains 10 times more zinc than dates. While lablab contains 2.85mg of zinc, dates contain only 0.29mg.
Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +90.7% |
| Contains more IronIron | +349% |
| Contains more CopperCopper | +65.5% |
| Contains more ZincZinc | +882.8% |
| Contains more PhosphorusPhosphorus | +93.5% |
| Contains more ManganeseManganese | +84% |
| Contains more PotassiumPotassium | +94.7% |
| Contains less SodiumSodium | -71.4% |
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 | +419.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +210% |
| Contains more Vitamin B5Vitamin B5 | +86.4% |
| Contains more Vitamin B6Vitamin B6 | +345.9% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 1.02mg | 45% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Zinc | 2.85mg | 0.29mg | 23% |
| Vitamin B1 | 0.27mg | 0.052mg | 18% |
| Carbs | 20.69g | 75.03g | 18% |
| Copper | 0.341mg | 0.206mg | 15% |
| Protein | 8.14g | 2.45g | 11% |
| Vitamin B6 | 0.037mg | 0.165mg | 10% |
| Manganese | 0.482mg | 0.262mg | 10% |
| Magnesium | 82mg | 43mg | 9% |
| Potassium | 337mg | 656mg | 9% |
| Phosphorus | 120mg | 62mg | 8% |
| Calories | 117kcal | 282kcal | 8% |
| Vitamin B5 | 0.316mg | 0.589mg | 5% |
| Vitamin B3 | 0.411mg | 1.274mg | 5% |
| Folate | 4µg | 19µg | 4% |
| Vitamin B2 | 0.037mg | 0.066mg | 2% |
| Polyunsaturated fat | 0.245g | 0.019g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Fats | 0.58g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 20.69g | 67.03g | N/A |
| Calcium | 40mg | 39mg | 0% |
| Sugar | 63.35g | N/A | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Selenium | 2.8µg | 3µg | 0% |
| Saturated fat | 0.099g | 0.032g | 0% |
| Monounsaturated fat | 0.026g | 0.036g | 0% |
| Tryptophan | 0.068mg | 0.012mg | 0% |
| Threonine | 0.315mg | 0.043mg | 0% |
| Isoleucine | 0.39mg | 0.049mg | 0% |
| Leucine | 0.691mg | 0.084mg | 0% |
| Lysine | 0.556mg | 0.066mg | 0% |
| Methionine | 0.065mg | 0.022mg | 0% |
| Phenylalanine | 0.41mg | 0.05mg | 0% |
| Valine | 0.422mg | 0.071mg | 0% |
| Histidine | 0.233mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +232.2% |
| Contains more FatsFats | +48.7% |
| Contains more WaterWater | +236.7% |
| Contains more CarbsCarbs | +262.6% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +1189.5% |
| Contains less Sat. FatSaturated fat | -67.7% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
