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  6. Lablab vs. Pomegranate

Lablab vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between lablab and pomegranate

  • Lablab is richer in iron, zinc, copper, vitamin B1, magnesium, manganese, and phosphorus, yet pomegranate is richer in vitamin C and folate.
  • Daily need coverage for iron for lablab is 54% higher.
  • Lablab contains 8 times more zinc than pomegranate. Lablab contains 2.85mg of zinc, while pomegranate contains 0.35mg.

Food types used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Pomegranates, raw.

Infographic

Lablab vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +583.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +1426.7%
Contains more CopperCopper +115.8%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +305%
Contains more SeleniumSelenium +460%
Contains less SodiumSodium -57.1%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +303%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more FolateFolate +850%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Pomegranate DV% diff.
Iron 4.58mg 0.3mg 54%
Zinc 2.85mg 0.35mg 23%
Copper 0.341mg 0.158mg 20%
Vitamin B1 0.27mg 0.067mg 17%
Magnesium 82mg 12mg 17%
Manganese 0.482mg 0.119mg 16%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Protein 8.14g 1.67g 13%
Phosphorus 120mg 36mg 12%
Vitamin C 0mg 10.2mg 11%
Folate 4µg 38µg 9%
Selenium 2.8µg 0.5µg 4%
Vitamin E 0.6mg 4%
Calcium 40mg 10mg 3%
Vitamin B6 0.037mg 0.075mg 3%
Potassium 337mg 236mg 3%
Calories 117kcal 83kcal 2%
Polyunsaturated fat 0.245g 0.079g 1%
Vitamin B2 0.037mg 0.053mg 1%
Vitamin B3 0.411mg 0.293mg 1%
Vitamin B5 0.316mg 0.377mg 1%
Carbs 20.69g 18.7g 1%
Fats 0.58g 1.17g 1%
Choline 7.6mg 1%
Net carbs 20.69g 14.7g N/A
Sugar 13.67g N/A
Sodium 7mg 3mg 0%
Saturated fat 0.099g 0.12g 0%
Monounsaturated fat 0.026g 0.093g 0%
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%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +387.4%
Contains more OtherOther +175.5%
Contains more FatsFats +101.7%
Contains more WaterWater +12.7%
~equal in Carbs ~18.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Poly. FatPolyunsaturated fat +210.1%
Contains more Mono. FatMonounsaturated fat +257.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.