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Lablab vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Lablab and Rice

  • Lablab has more Iron, Copper, Zinc, Magnesium, Phosphorus, Vitamin B1, and Potassium, however Rice is higher in Folate, Selenium, and Vitamin B3.
  • Lablab covers your daily need of Iron 42% more than Rice.
  • Lablab has 10 times more Potassium than Rice. While Lablab has 337mg of Potassium, Rice has only 35mg.

These are the specific foods used in this comparison Hyacinth beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Lablab vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lablab
7
:
1
Rice
Contains more Calcium +300%
Contains more Iron +281.7%
Contains more Magnesium +583.3%
Contains more Phosphorus +179.1%
Contains more Potassium +862.9%
Contains more Zinc +481.6%
Contains more Copper +394.2%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +300%
Contains more Iron +281.7%
Contains more Magnesium +583.3%
Contains more Phosphorus +179.1%
Contains more Potassium +862.9%
Contains more Zinc +481.6%
Contains more Copper +394.2%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lablab
2
:
6
Rice
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +1350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +1350%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lablab Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lablab Rice Opinion
Net carbs 20.69g 27.77g Rice
Protein 8.14g 2.69g Lablab
Fats 0.58g 0.28g Lablab
Carbs 20.69g 28.17g Rice
Calories 117kcal 130kcal Rice
Starch g g
Fructose g g
Sugar g 0.05g Lablab
Fiber g 0.4g Rice
Calcium 40mg 10mg Lablab
Iron 4.58mg 1.2mg Lablab
Magnesium 82mg 12mg Lablab
Phosphorus 120mg 43mg Lablab
Potassium 337mg 35mg Lablab
Sodium 7mg 1mg Rice
Zinc 2.85mg 0.49mg Lablab
Copper 0.341mg 0.069mg Lablab
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.27mg 0.163mg Lablab
Vitamin B2 0.037mg 0.013mg Lablab
Vitamin B3 0.411mg 1.476mg Rice
Vitamin B5 0.316mg 0.39mg Rice
Vitamin B6 0.037mg 0.093mg Rice
Folate 4µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.068mg 0.031mg Lablab
Threonine 0.315mg 0.096mg Lablab
Isoleucine 0.39mg 0.116mg Lablab
Leucine 0.691mg 0.222mg Lablab
Lysine 0.556mg 0.097mg Lablab
Methionine 0.065mg 0.063mg Lablab
Phenylalanine 0.41mg 0.144mg Lablab
Valine 0.422mg 0.164mg Lablab
Histidine 0.233mg 0.063mg Lablab
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.099g 0.077g Rice
Monounsaturated Fat 0.026g 0.088g Rice
Polyunsaturated fat 0.245g 0.076g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Lablab
13
Rice
Mineral Summary Score
64
Lablab
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Lablab
16%
Rice
Carbohydrates
21%
Lablab
28%
Rice
Fats
3%
Lablab
1%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.022g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 15)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.