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  6. Lablab vs. Brazil nut

Lablab vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between lablab and brazil nut?

  • Lablab is richer in iron, while brazil nut is higher in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, calcium, and zinc.
  • Brazil nut's daily need coverage for selenium is 3480% higher.
  • Brazil nut has 2 times less iron than lablab. Lablab has 4.58mg of iron, while brazil nut has 2.43mg.
  • Lablab is lower in saturated fat.
  • Lablab has a higher glycemic index (45) than brazil nut (10).

We used Hyacinth beans, mature seeds, cooked, boiled, without salt and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Lablab vs Brazil nut 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
1
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +88.5%
Contains more MagnesiumMagnesium +358.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +95.5%
Contains more CopperCopper +411.1%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +504.2%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +153.7%
Contains more SeleniumSelenium +68364.3%

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
2
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +128.5%
Contains more Vitamin B6Vitamin B6 +173%
Contains more FolateFolate +450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Brazil nut DV% diff.
Selenium 2.8µg 1917µg 3480%
Polyunsaturated fat 0.245g 24.399g 161%
Copper 0.341mg 1.743mg 156%
Fats 0.58g 67.1g 102%
Phosphorus 120mg 725mg 86%
Saturated fat 0.099g 16.134g 73%
Magnesium 82mg 376mg 70%
Monounsaturated fat 0.026g 23.879g 60%
Vitamin E 5.65mg 38%
Manganese 0.482mg 1.223mg 32%
Fiber 7.5g 30%
Vitamin B1 0.27mg 0.617mg 29%
Calories 117kcal 659kcal 27%
Iron 4.58mg 2.43mg 27%
Calcium 40mg 160mg 12%
Protein 8.14g 14.32g 12%
Zinc 2.85mg 4.06mg 11%
Potassium 337mg 659mg 9%
Vitamin B6 0.037mg 0.101mg 5%
Folate 4µg 22µg 5%
Choline 28.8mg 5%
Carbs 20.69g 11.74g 3%
Vitamin B5 0.316mg 0.184mg 3%
Vitamin B3 0.411mg 0.295mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 20.69g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 7mg 3mg 0%
Vitamin B2 0.037mg 0.035mg 0%
Tryptophan 0.068mg 0.135mg 0%
Threonine 0.315mg 0.365mg 0%
Isoleucine 0.39mg 0.518mg 0%
Leucine 0.691mg 1.19mg 0%
Lysine 0.556mg 0.49mg 0%
Methionine 0.065mg 1.124mg 0%
Phenylalanine 0.41mg 0.639mg 0%
Valine 0.422mg 0.76mg 0%
Histidine 0.233mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +76.2%
Contains more WaterWater +1921.3%
Contains more ProteinProtein +75.9%
Contains more FatsFats +11469%
Contains more OtherOther +134.2%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +91742.3%
Contains more Poly. FatPolyunsaturated fat +9858.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.