Lablab vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between lablab and graham cracker

Lablab has more copper, zinc, iron, and magnesium, while graham cracker has more vitamin B3, manganese, folate, vitamin B2, and phosphorus.
Graham cracker's daily need coverage for vitamin B3 is 25% higher.
Graham cracker contains 3 times less zinc than lablab. Lablab contains 2.85mg of zinc, while graham cracker contains 0.96mg.
The amount of sodium in lablab is lower.
Lablab has a lower glycemic index. The glycemic index of lablab is 45, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Lablab

Graham cracker

Contains more MagnesiumMagnesium	+105%
Contains more PotassiumPotassium	+98.2%
Contains more IronIron	+21.2%
Contains more CopperCopper	+100.6%
Contains more ZincZinc	+196.9%
Contains less SodiumSodium	-98.5%

Contains more CalciumCalcium	+92.5%
Contains more PhosphorusPhosphorus	+54.2%
Contains more ManganeseManganese	+111.4%
Contains more SeleniumSelenium	+125%

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

Graham cracker

Contains more Vitamin B2Vitamin B2	+756.8%
Contains more Vitamin B3Vitamin B3	+980%
Contains more Vitamin B5Vitamin B5	+32.9%
Contains more Vitamin B6Vitamin B6	+321.6%
Contains more FolateFolate	+2175%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.265mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.245g	5.388g	34%
Vitamin B3	0.411mg	4.439mg	25%
Manganese	0.482mg	1.019mg	23%
Vitamin B2	0.037mg	0.317mg	22%
Folate	4µg	91µg	22%
Sodium	7mg	459mg	20%
Copper	0.341mg	0.17mg	19%
Carbs	20.69g	77.66g	19%
Starch		46.56g	19%
Zinc	2.85mg	0.96mg	17%
Calories	117kcal	430kcal	16%
Fats	0.58g	10.6g	15%
Fiber		3.4g	14%
Vitamin K		14.3µg	12%
Iron	4.58mg	3.78mg	10%
Vitamin E		1.51mg	10%
Magnesium	82mg	40mg	10%
Phosphorus	120mg	185mg	9%
Vitamin B6	0.037mg	0.156mg	9%
Saturated fat	0.099g	1.633g	7%
Monounsaturated fat	0.026g	2.509g	6%
Selenium	2.8µg	6.3µg	6%
Potassium	337mg	170mg	5%
Calcium	40mg	77mg	4%
Protein	8.14g	6.69g	3%
Vitamin B5	0.316mg	0.42mg	2%
Fructose		0.99g	1%
Choline		5.9mg	1%
Net carbs	20.69g	74.26g	N/A
Sugar		24.85g	N/A
Vitamin B1	0.27mg	0.265mg	0%
Trans fat	0g	0.055g	N/A
Tryptophan	0.068mg		0%
Threonine	0.315mg		0%
Isoleucine	0.39mg		0%
Leucine	0.691mg		0%
Lysine	0.556mg		0%
Methionine	0.065mg		0%
Phenylalanine	0.41mg		0%
Valine	0.422mg		0%
Histidine	0.233mg		0%
Omega-3 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A