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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.

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
:
3
Brown rice
Brown rice
Contains more Calcium +1233.3%
Contains more Iron +717.9%
Contains more Magnesium +110.3%
Contains more Phosphorus +16.5%
Contains more Potassium +291.9%
Contains more Zinc +301.4%
Contains more Copper +221.7%
Contains less Sodium -42.9%
Contains more Manganese +102.1%
Contains more Selenium +107.1%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1233.3%
Contains more Iron +717.9%
Contains more Magnesium +110.3%
Contains more Phosphorus +16.5%
Contains more Potassium +291.9%
Contains more Zinc +301.4%
Contains more Copper +221.7%
Contains less Sodium -42.9%
Contains more Manganese +102.1%
Contains more Selenium +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
:
7
Brown rice
Brown rice
Contains more Vitamin B1 +51.7%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +523.1%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +232.4%
Contains more Folate +125%
Lablab
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B1 +51.7%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +523.1%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +232.4%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
:
3
Brown rice
Brown rice
Contains more Protein +197.1%
Contains more Other +231.8%
Contains more Fats +67.2%
Contains more Carbs +23.6%
Equal in Water - 70.27
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Brown rice
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 Protein +197.1%
Contains more Other +231.8%
Contains more Fats +67.2%
Contains more Carbs +23.6%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +1319.2%
Contains more Polyunsaturated fat +49.4%
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +1319.2%
Contains more Polyunsaturated fat +49.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Brown rice Opinion
Net carbs 20.69g 23.98g Brown rice
Protein 8.14g 2.74g Lablab
Fats 0.58g 0.97g Brown rice
Carbs 20.69g 25.58g Brown rice
Calories 117kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Lablab
Fiber 1.6g Brown rice
Calcium 40mg 3mg Lablab
Iron 4.58mg 0.56mg Lablab
Magnesium 82mg 39mg Lablab
Phosphorus 120mg 103mg Lablab
Potassium 337mg 86mg Lablab
Sodium 7mg 4mg Brown rice
Zinc 2.85mg 0.71mg Lablab
Copper 0.341mg 0.106mg Lablab
Manganese 0.482mg 0.974mg Brown rice
Selenium 2.8µg 5.8µg Brown rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.27mg 0.178mg Lablab
Vitamin B2 0.037mg 0.069mg Brown rice
Vitamin B3 0.411mg 2.561mg Brown rice
Vitamin B5 0.316mg 0.38mg Brown rice
Vitamin B6 0.037mg 0.123mg Brown rice
Folate 4µg 9µg Brown rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.068mg 0.033mg Lablab
Threonine 0.315mg 0.095mg Lablab
Isoleucine 0.39mg 0.109mg Lablab
Leucine 0.691mg 0.214mg Lablab
Lysine 0.556mg 0.099mg Lablab
Methionine 0.065mg 0.058mg Lablab
Phenylalanine 0.41mg 0.133mg Lablab
Valine 0.422mg 0.151mg Lablab
Histidine 0.233mg 0.066mg Lablab
Saturated Fat 0.099g 0.26g Lablab
Monounsaturated Fat 0.026g 0.369g Brown rice
Polyunsaturated fat 0.245g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

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

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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
10%
Lablab
14%
Brown rice
Minerals Daily Need Coverage Score
59%
Lablab
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.161g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 21)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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. 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.