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  6. Lablab vs. Monterey Jack

Lablab vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between lablab and monterey Jack

  • Lablab has more iron and copper; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, and selenium.
  • Monterey Jack covers your daily need for saturated fat, 95% more than lablab.
  • Lablab has 11 times more copper than monterey Jack. While lablab has 0.341mg of copper, monterey Jack has only 0.032mg.
  • Lablab has less sodium.
  • The glycemic index of lablab is higher.

These are the specific foods used in this comparison Hyacinth beans, mature seeds, cooked, boiled, without salt and Cheese, monterey.

Infographic

Lablab vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +316%
Contains more IronIron +536.1%
Contains more CopperCopper +965.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +4281.8%
Contains more CalciumCalcium +1765%
Contains more PhosphorusPhosphorus +270%
Contains more SeleniumSelenium +417.9%
~equal in Zinc ~3mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B3Vitamin B3 +341.9%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +954.1%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Lablab Monterey Jack DV% diff.
Saturated fat 0.099g 19.066g 86%
Calcium 40mg 746mg 71%
Iron 4.58mg 0.72mg 48%
Fats 0.58g 30.28g 46%
Phosphorus 120mg 444mg 46%
Vitamin B12 0µg 0.83µg 35%
Copper 0.341mg 0.032mg 34%
Protein 8.14g 24.48g 33%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.037mg 0.39mg 27%
Sodium 7mg 600mg 26%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.026g 8.751g 22%
Vitamin B1 0.27mg 0.015mg 21%
Selenium 2.8µg 14.5µg 21%
Manganese 0.482mg 0.011mg 20%
Calories 117kcal 373kcal 13%
Magnesium 82mg 27mg 13%
Potassium 337mg 81mg 8%
Carbs 20.69g 0.68g 7%
Polyunsaturated fat 0.245g 0.899g 4%
Folate 4µg 18µg 4%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.037mg 0.079mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B5 0.316mg 0.21mg 2%
Vitamin B3 0.411mg 0.093mg 2%
Zinc 2.85mg 3mg 1%
Net carbs 20.69g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.068mg 0.315mg 0%
Threonine 0.315mg 0.871mg 0%
Isoleucine 0.39mg 1.519mg 0%
Leucine 0.691mg 2.344mg 0%
Lysine 0.556mg 2.037mg 0%
Methionine 0.065mg 0.641mg 0%
Phenylalanine 0.41mg 1.289mg 0%
Valine 0.422mg 1.635mg 0%
Histidine 0.233mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +2942.6%
Contains more WaterWater +68.6%
Contains more ProteinProtein +200.7%
Contains more FatsFats +5120.7%
Contains more OtherOther +143.2%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +33557.7%
Contains more Poly. FatPolyunsaturated fat +266.9%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.