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  6. Lablab vs. Okara

Lablab vs. Okara — In-Depth Nutrition Comparison

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How are lablab and okara different?

  • Lablab is richer in iron, vitamin B1, zinc, copper, magnesium, and phosphorus, while okara is higher in selenium, vitamin B6, and folate.
  • Lablab covers your daily need for iron, 41% more than okara.
  • Lablab contains 14 times more vitamin B1 than okara. Lablab contains 0.27mg of vitamin B1, while okara contains 0.02mg.

Hyacinth beans, mature seeds, cooked, boiled, without salt and Okara types were used in this article.

Infographic

Lablab vs Okara 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
8
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%
Okara
Okara
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +252.3%
Contains more CopperCopper +70.5%
Contains more ZincZinc +408.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +19.3%
Contains more CalciumCalcium +100%
Contains more SeleniumSelenium +278.6%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Okara
Okara
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin B5Vitamin B5 +259.1%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more FolateFolate +550%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lablab Okara DV% diff.
Iron 4.58mg 1.3mg 41%
Zinc 2.85mg 0.56mg 21%
Vitamin B1 0.27mg 0.02mg 21%
Copper 0.341mg 0.2mg 16%
Selenium 2.8µg 10.6µg 14%
Magnesium 82mg 26mg 13%
Protein 8.14g 3.52g 9%
Phosphorus 120mg 60mg 9%
Vitamin B6 0.037mg 0.115mg 6%
Folate 4µg 26µg 6%
Vitamin B5 0.316mg 0.088mg 5%
Calcium 40mg 80mg 4%
Potassium 337mg 213mg 4%
Carbs 20.69g 12.23g 3%
Manganese 0.482mg 0.404mg 3%
Polyunsaturated fat 0.245g 0.755g 3%
Calories 117kcal 76kcal 2%
Fats 0.58g 1.73g 2%
Vitamin B3 0.411mg 0.1mg 2%
Vitamin B2 0.037mg 0.02mg 1%
Monounsaturated fat 0.026g 0.295g 1%
Protein per 100 calories 7g 4.6g N/A
Calories per 10 g protein 144kcal 216kcal N/A
Weight per 100 calories 85g 132g N/A
Net carbs 20.69g 12.23g N/A
Sodium 7mg 9mg 0%
Saturated fat 0.099g 0.193g 0%
Tryptophan 0.068mg 0.05mg 0%
Threonine 0.315mg 0.131mg 0%
Isoleucine 0.39mg 0.159mg 0%
Leucine 0.691mg 0.244mg 0%
Lysine 0.556mg 0.212mg 0%
Methionine 0.065mg 0.041mg 0%
Phenylalanine 0.41mg 0.157mg 0%
Valine 0.422mg 0.162mg 0%
Histidine 0.233mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +131.3%
Contains more CarbsCarbs +69.2%
Contains more OtherOther +65.9%
Contains more FatsFats +198.3%
Contains more WaterWater +18.1%

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
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +1034.6%
Contains more Poly. FatPolyunsaturated fat +208.2%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.