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  6. Lablab vs. Sauerkraut

Lablab vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between lablab and sauerkraut?

  • Lablab is higher in iron, copper, zinc, vitamin B1, magnesium, manganese, and phosphorus; however, sauerkraut is richer in vitamin C and vitamin B6.
  • Lablab's daily need coverage for iron is 39% more.
  • Sauerkraut contains 15 times less zinc than lablab. Lablab contains 2.85mg of zinc, while sauerkraut contains 0.19mg.
  • Lablab has less sodium.
  • Sauerkraut has a lower glycemic index (32) than lablab (45).

We used Hyacinth beans, mature seeds, cooked, boiled, without salt and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Lablab vs Sauerkraut 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
10
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +530.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +211.6%
Contains more CopperCopper +255.2%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +219.2%
Contains more SeleniumSelenium +366.7%

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
4
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +1185.7%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Sauerkraut DV% diff.
Iron 4.58mg 1.47mg 39%
Sodium 7mg 661mg 28%
Copper 0.341mg 0.096mg 27%
Zinc 2.85mg 0.19mg 24%
Vitamin B1 0.27mg 0.021mg 21%
Vitamin C 0mg 14.7mg 16%
Magnesium 82mg 13mg 16%
Phosphorus 120mg 20mg 14%
Protein 8.14g 0.91g 14%
Manganese 0.482mg 0.151mg 14%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Vitamin B6 0.037mg 0.13mg 7%
Folate 4µg 24µg 5%
Calories 117kcal 19kcal 5%
Potassium 337mg 170mg 5%
Carbs 20.69g 4.28g 5%
Selenium 2.8µg 0.6µg 4%
Vitamin B5 0.316mg 0.093mg 4%
Vitamin B3 0.411mg 0.143mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.245g 0.067g 1%
Vitamin E 0.14mg 1%
Calcium 40mg 30mg 1%
Vitamin B2 0.037mg 0.022mg 1%
Fats 0.58g 0.14g 1%
Net carbs 20.69g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.099g 0.034g 0%
Monounsaturated fat 0.026g 0.013g 0%
Tryptophan 0.068mg 0.008mg 0%
Threonine 0.315mg 0.025mg 0%
Isoleucine 0.39mg 0.021mg 0%
Leucine 0.691mg 0.029mg 0%
Lysine 0.556mg 0.031mg 0%
Methionine 0.065mg 0.009mg 0%
Phenylalanine 0.41mg 0.023mg 0%
Valine 0.422mg 0.03mg 0%
Histidine 0.233mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +794.5%
Contains more FatsFats +314.3%
Contains more CarbsCarbs +383.4%
Contains more WaterWater +33.8%
Contains more OtherOther +47.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +265.7%
Contains less Sat. FatSaturated fat -65.7%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.