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  6. Lablab vs. Hash browns

Lablab vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between lablab and hash browns

  • Lablab is richer in iron, copper, zinc, magnesium, manganese, and vitamin B1, yet hash browns are richer in vitamin B6 and vitamin B3.
  • Daily need coverage for iron for lablab is 50% higher.
  • Lablab contains 8 times more zinc than hash browns. Lablab contains 2.85mg of zinc, while hash browns contain 0.36mg.
  • Lablab contains less saturated fat.
  • Lablab has a lower glycemic index than hash browns.

Food types used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Lablab vs Hash browns 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
9
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +290.5%
Contains more CalciumCalcium +110.5%
Contains more IronIron +663.3%
Contains more CopperCopper +241%
Contains more ZincZinc +691.7%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +205.1%
Contains more SeleniumSelenium +600%
~equal in Potassium ~355mg

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
1
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +347.2%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more FolateFolate +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Hash browns DV% diff.
Iron 4.58mg 0.6mg 50%
Polyunsaturated fat 0.245g 5.665g 36%
Copper 0.341mg 0.1mg 27%
Fats 0.58g 17.04g 25%
Sodium 7mg 566mg 24%
Zinc 2.85mg 0.36mg 23%
Monounsaturated fat 0.026g 7.827g 20%
Vitamin E 2.62mg 17%
Magnesium 82mg 21mg 15%
Manganese 0.482mg 0.158mg 14%
Protein 8.14g 2.58g 11%
Saturated fat 0.099g 2.54g 11%
Fiber 2.7g 11%
Vitamin B6 0.037mg 0.186mg 11%
Vitamin B1 0.27mg 0.137mg 11%
Starch 25.74g 11%
Vitamin B3 0.411mg 1.838mg 9%
Calories 117kcal 272kcal 8%
Vitamin K 9.9µg 8%
Vitamin C 0mg 5.4mg 6%
Selenium 2.8µg 0.4µg 4%
Phosphorus 120mg 98mg 3%
Choline 17.8mg 3%
Carbs 20.69g 28.88g 3%
Folate 4µg 12µg 2%
Calcium 40mg 19mg 2%
Vitamin B5 0.316mg 0.38mg 1%
Potassium 337mg 355mg 1%
Net carbs 20.69g 26.18g N/A
Sugar 0.56g N/A
Vitamin B2 0.037mg 0.038mg 0%
Trans fat 0g 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +215.5%
Contains more WaterWater +40.3%
Contains more FatsFats +2837.9%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +52.7%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +30003.8%
Contains more Poly. FatPolyunsaturated fat +2212.2%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.