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  6. Lablab vs. Goat cheese

Lablab vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between lablab and goat cheese

  • Lablab is higher in iron and zinc, yet goat cheese is higher in vitamin B2, phosphorus, vitamin A, calcium, and copper.
  • Goat cheese covers your daily saturated fat needs 103% more than lablab.
  • Lablab contains 4 times more zinc than goat cheese. While lablab contains 2.85mg of zinc, goat cheese contains only 0.66mg.
  • The amount of sodium in lablab is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Cheese, goat, semisoft type.

Infographic

Lablab vs Goat cheese 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
6
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +182.8%
Contains more PotassiumPotassium +113.3%
Contains more IronIron +182.7%
Contains more ZincZinc +331.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +418.3%
Contains more CalciumCalcium +645%
Contains more CopperCopper +65.4%
Contains more PhosphorusPhosphorus +212.5%
Contains more SeleniumSelenium +35.7%

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
3
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1727%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Lablab Goat cheese DV% diff.
Saturated fat 0.099g 20.639g 93%
Vitamin B2 0.037mg 0.676mg 49%
Vitamin A 0µg 407µg 45%
Fats 0.58g 29.84g 45%
Iron 4.58mg 1.62mg 37%
Phosphorus 120mg 375mg 36%
Protein 8.14g 21.58g 27%
Cholesterol 0mg 79mg 26%
Calcium 40mg 298mg 26%
Copper 0.341mg 0.564mg 25%
Zinc 2.85mg 0.66mg 20%
Sodium 7mg 415mg 18%
Vitamin B1 0.27mg 0.072mg 17%
Monounsaturated fat 0.026g 6.808g 17%
Manganese 0.482mg 0.093mg 17%
Magnesium 82mg 29mg 13%
Calories 117kcal 364kcal 12%
Vitamin B12 0µg 0.22µg 9%
Carbs 20.69g 0.12g 7%
Potassium 337mg 158mg 5%
Vitamin B3 0.411mg 1.148mg 5%
Choline 15.4mg 3%
Polyunsaturated fat 0.245g 0.709g 3%
Vitamin D 0IU 22IU 3%
Vitamin B5 0.316mg 0.19mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.037mg 0.06mg 2%
Selenium 2.8µg 3.8µg 2%
Folate 4µg 2µg 1%
Net carbs 20.69g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.068mg 0.227mg 0%
Threonine 0.315mg 0.805mg 0%
Isoleucine 0.39mg 0.893mg 0%
Leucine 0.691mg 1.861mg 0%
Lysine 0.556mg 1.549mg 0%
Methionine 0.065mg 0.575mg 0%
Phenylalanine 0.41mg 0.859mg 0%
Valine 0.422mg 1.485mg 0%
Histidine 0.233mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +17141.7%
Contains more WaterWater +51.9%
Contains more ProteinProtein +165.1%
Contains more FatsFats +5044.8%
Contains more OtherOther +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +26084.6%
Contains more Poly. FatPolyunsaturated fat +189.4%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.