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  6. Lablab vs. Semolina

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 for 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.

Infographic

Lablab vs Semolina 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
5
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +518.9%
Contains more CopperCopper +20.1%
Contains more ZincZinc +179.4%
Contains more CalciumCalcium +77.5%
Contains more PhosphorusPhosphorus +27.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +114.7%
Contains more SeleniumSelenium +610.7%

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B3Vitamin B3 +1128.2%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more Vitamin B6Vitamin B6 +1121.6%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Semolina DV% diff.
Iron 4.58mg 0.74mg 48%
Vitamin B6 0.037mg 0.452mg 32%
Selenium 2.8µg 19.9µg 31%
Vitamin B3 0.411mg 5.048mg 29%
Starch 68.29g 28%
Manganese 0.482mg 1.035mg 24%
Carbs 20.69g 80.89g 20%
Zinc 2.85mg 1.02mg 17%
Calories 117kcal 374kcal 13%
Magnesium 82mg 27mg 13%
Fiber 1.8g 7%
Vitamin B5 0.316mg 0.672mg 7%
Copper 0.341mg 0.284mg 6%
Potassium 337mg 174mg 5%
Phosphorus 120mg 153mg 5%
Vitamin B1 0.27mg 0.224mg 4%
Calcium 40mg 71mg 3%
Protein 8.14g 7.51g 1%
Fats 0.58g 1.03g 1%
Vitamin B2 0.037mg 0.05mg 1%
Folate 4µg 8µg 1%
Saturated fat 0.099g 0.294g 1%
Monounsaturated fat 0.026g 0.258g 1%
Polyunsaturated fat 0.245g 0.322g 1%
Protein per 100 calories 7g 2g N/A
Calories per 10 g protein 144kcal 498kcal N/A
Weight per 100 calories 85g 27g N/A
Net carbs 20.69g 79.09g N/A
Sugar 0.33g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.068mg 0.103mg 0%
Threonine 0.315mg 0.271mg 0%
Isoleucine 0.39mg 0.339mg 0%
Leucine 0.691mg 0.656mg 0%
Lysine 0.556mg 0.215mg 0%
Methionine 0.065mg 0.183mg 0%
Phenylalanine 0.41mg 0.398mg 0%
Valine 0.422mg 0.47mg 0%
Histidine 0.233mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +601.1%
Contains more OtherOther +105.6%
Contains more FatsFats +77.6%
Contains more CarbsCarbs +291%
~equal in Protein ~7.51g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +892.3%
Contains more Poly. FatPolyunsaturated fat +31.4%

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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. 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.