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Lablab vs Semolina - In-Depth Nutrition Comparison

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The main differences between Lablab and Semolina

  • Lablab is richer in Iron, Zinc, Magnesium, and Copper, yet Semolina is richer in Vitamin B6, Selenium, Vitamin B3, Manganese, and Vitamin B5.
  • Daily need coverage for Iron from Lablab is 48% higher.
  • Lablab contains 3 times more Magnesium than Semolina. Lablab contains 82mg of Magnesium, while Semolina contains 27mg.

Food types used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

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Lablab vs Semolina infographic
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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
Contains more Iron +518.9%
Contains more Potassium +93.7%
Contains more Magnesium +203.7%
Contains more Copper +20.1%
Contains more Zinc +179.4%
Contains more Calcium +77.5%
Contains more Phosphorus +27.5%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +518.9%
Contains more Potassium +93.7%
Contains more Magnesium +203.7%
Contains more Copper +20.1%
Contains more Zinc +179.4%
Contains more Calcium +77.5%
Contains more Phosphorus +27.5%
Contains less Sodium -71.4%

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
1
:
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +35.1%
Contains more Vitamin B3 +1128.2%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +1121.6%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +35.1%
Contains more Vitamin B3 +1128.2%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +1121.6%
Contains more Folate +100%

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
26
Semolina
Mineral Summary Score
64
Lablab
34
Semolina

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
45%
Semolina
Carbohydrates
21%
Lablab
81%
Semolina
Fats
3%
Lablab
5%
Semolina

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 Semolina
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 9)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.6)
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)

All nutrients comparison - raw data values

Nutrient Lablab Semolina Opinion
Calories 117 374 Semolina
Protein 8.14 7.51 Lablab
Fats 0.58 1.03 Semolina
Vitamin C 0 0
Carbs 20.69 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 0.74 Lablab
Calcium 40 71 Semolina
Potassium 337 174 Lablab
Magnesium 82 27 Lablab
Sugar 0.33 Lablab
Fiber 1.8 Semolina
Copper 0.341 0.284 Lablab
Zinc 2.85 1.02 Lablab
Starch 68.29 Semolina
Phosphorus 120 153 Semolina
Sodium 7 2 Semolina
Vitamin A 0 0
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.27 0.224 Lablab
Vitamin B2 0.037 0.05 Semolina
Vitamin B3 0.411 5.048 Semolina
Vitamin B5 0.316 0.672 Semolina
Vitamin B6 0.037 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 4 8 Semolina
Trans Fat 0 Semolina
Saturated Fat 0.099 0.294 Lablab
Monounsaturated Fat 0.026 0.258 Semolina
Polyunsaturated fat 0.245 0.322 Semolina
Tryptophan 0.068 0.103 Semolina
Threonine 0.315 0.271 Lablab
Isoleucine 0.39 0.339 Lablab
Leucine 0.691 0.656 Lablab
Lysine 0.556 0.215 Lablab
Methionine 0.065 0.183 Semolina
Phenylalanine 0.41 0.398 Lablab
Valine 0.422 0.47 Semolina
Histidine 0.233 0.185 Lablab
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.