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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.

Infographic

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 Magnesium +203.7%
Contains more Potassium +93.7%
Contains more Zinc +179.4%
Contains more Copper +20.1%
Contains more Calcium +77.5%
Contains more Phosphorus +27.5%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +518.9%
Contains more Magnesium +203.7%
Contains more Potassium +93.7%
Contains more Zinc +179.4%
Contains more Copper +20.1%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 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%

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

All nutrients comparison - raw data values

Nutrient Lablab Semolina Opinion
Net carbs 20.69g 79.09g Semolina
Protein 8.14g 7.51g Lablab
Fats 0.58g 1.03g Semolina
Carbs 20.69g 80.89g Semolina
Calories 117kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Lablab
Fiber g 1.8g Semolina
Calcium 40mg 71mg Semolina
Iron 4.58mg 0.74mg Lablab
Magnesium 82mg 27mg Lablab
Phosphorus 120mg 153mg Semolina
Potassium 337mg 174mg Lablab
Sodium 7mg 2mg Semolina
Zinc 2.85mg 1.02mg Lablab
Copper 0.341mg 0.284mg Lablab
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.27mg 0.224mg Lablab
Vitamin B2 0.037mg 0.05mg Semolina
Vitamin B3 0.411mg 5.048mg Semolina
Vitamin B5 0.316mg 0.672mg Semolina
Vitamin B6 0.037mg 0.452mg Semolina
Folate 4µg 8µg Semolina
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.068mg 0.103mg Semolina
Threonine 0.315mg 0.271mg Lablab
Isoleucine 0.39mg 0.339mg Lablab
Leucine 0.691mg 0.656mg Lablab
Lysine 0.556mg 0.215mg Lablab
Methionine 0.065mg 0.183mg Semolina
Phenylalanine 0.41mg 0.398mg Lablab
Valine 0.422mg 0.47mg Semolina
Histidine 0.233mg 0.185mg Lablab
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.099g 0.294g Lablab
Monounsaturated Fat 0.026g 0.258g Semolina
Polyunsaturated fat 0.245g 0.322g Semolina

Which food is preferable for your diet?

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

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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

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)

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.