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Lablab vs. Potato — In-Depth Nutrition Comparison

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Significant differences between lablab and potatoes

  • Lablab has more iron, copper, zinc, vitamin B1, magnesium, manganese, and phosphorus; however, potatoes are richer in vitamin C and vitamin B6.
  • Lablab covers your daily iron needs 47% more than potatoes.
  • Potatoes have 10 times less zinc than lablab. Lablab has 2.85mg of zinc, while potatoes have 0.3mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of lablab is 45.

Specific food types used in this comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Potatoes, flesh and skin, raw.

Infographic

Lablab vs Potato 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
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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +233.3%
Contains more IronIron +465.4%
Contains more CopperCopper +210%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +26.1%
Contains less SodiumSodium -14.3%

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
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%
Potato
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B6Vitamin B6 +705.4%
Contains more FolateFolate +275%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
4
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +297.1%
Contains more FatsFats +544.4%
Contains more CarbsCarbs +18.3%
Contains more OtherOther +30.4%
Contains more WaterWater +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +483.3%
Contains less Sat. FatSaturated fat -74.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lablab Potato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lablab Potato DV% diff.
Iron 4.58mg 0.81mg 47%
Copper 0.341mg 0.11mg 26%
Zinc 2.85mg 0.3mg 23%
Vitamin C 0mg 19.7mg 22%
Vitamin B6 0.037mg 0.298mg 20%
Vitamin B1 0.27mg 0.081mg 16%
Magnesium 82mg 23mg 14%
Protein 8.14g 2.05g 12%
Manganese 0.482mg 0.2mg 12%
Phosphorus 120mg 57mg 9%
Fiber 2.1g 8%
Starch 15.29g 6%
Selenium 2.8µg 0.4µg 4%
Vitamin B3 0.411mg 1.061mg 4%
Calcium 40mg 12mg 3%
Potassium 337mg 425mg 3%
Folate 4µg 15µg 3%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Calories 117kcal 77kcal 2%
Polyunsaturated fat 0.245g 0.042g 1%
Fats 0.58g 0.09g 1%
Carbs 20.69g 17.49g 1%
Net carbs 20.69g 15.39g N/A
Sugar 0.82g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0%
Vitamin B2 0.037mg 0.032mg 0%
Vitamin B5 0.316mg 0.295mg 0%
Saturated fat 0.099g 0.025g 0%
Monounsaturated fat 0.026g 0.002g 0%
Tryptophan 0.068mg 0.021mg 0%
Threonine 0.315mg 0.067mg 0%
Isoleucine 0.39mg 0.066mg 0%
Leucine 0.691mg 0.098mg 0%
Lysine 0.556mg 0.107mg 0%
Methionine 0.065mg 0.032mg 0%
Phenylalanine 0.41mg 0.081mg 0%
Valine 0.422mg 0.103mg 0%
Histidine 0.233mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Lablab
17%
Potato
Minerals Daily Need Coverage Score
59%
Lablab
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.074g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.6)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.