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  6. Lablab vs. Brown rice

Lablab vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between lablab and brown rice

  • Lablab is higher in iron, copper, zinc, magnesium, vitamin B1, and potassium, yet brown rice is higher in manganese, vitamin B3, vitamin B6, and selenium.
  • Lablab covers your daily iron needs 50% more than brown rice.
  • Lablab contains 4 times more zinc than brown rice. While lablab contains 2.85mg of zinc, brown rice contains only 0.71mg.
  • The glycemic index of lablab is lower.

Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Lablab vs Brown 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lablab
Lablab
7
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +110.3%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +291.9%
Contains more IronIron +717.9%
Contains more CopperCopper +221.7%
Contains more ZincZinc +301.4%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +107.1%

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
1
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +523.1%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Brown rice DV% diff.
Iron 4.58mg 0.56mg 50%
Copper 0.341mg 0.106mg 26%
Manganese 0.482mg 0.974mg 21%
Zinc 2.85mg 0.71mg 19%
Vitamin B3 0.411mg 2.561mg 13%
Protein 8.14g 2.74g 11%
Magnesium 82mg 39mg 10%
Starch 24.79g 10%
Vitamin B1 0.27mg 0.178mg 8%
Vitamin B6 0.037mg 0.123mg 7%
Potassium 337mg 86mg 7%
Fiber 1.6g 6%
Selenium 2.8µg 5.8µg 5%
Calcium 40mg 3mg 4%
Vitamin B2 0.037mg 0.069mg 2%
Phosphorus 120mg 103mg 2%
Carbs 20.69g 25.58g 2%
Choline 9.2mg 2%
Saturated fat 0.099g 0.26g 1%
Vitamin E 0.17mg 1%
Folate 4µg 9µg 1%
Monounsaturated fat 0.026g 0.369g 1%
Polyunsaturated fat 0.245g 0.366g 1%
Vitamin B5 0.316mg 0.38mg 1%
Fats 0.58g 0.97g 1%
Calories 117kcal 123kcal 0%
Net carbs 20.69g 23.98g N/A
Sugar 0.24g N/A
Sodium 7mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.068mg 0.033mg 0%
Threonine 0.315mg 0.095mg 0%
Isoleucine 0.39mg 0.109mg 0%
Leucine 0.691mg 0.214mg 0%
Lysine 0.556mg 0.099mg 0%
Methionine 0.065mg 0.058mg 0%
Phenylalanine 0.41mg 0.133mg 0%
Valine 0.422mg 0.151mg 0%
Histidine 0.233mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +197.1%
Contains more OtherOther +231.8%
Contains more FatsFats +67.2%
Contains more CarbsCarbs +23.6%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +1319.2%
Contains more Poly. FatPolyunsaturated fat +49.4%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.