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Lablab vs. Spelt — In-Depth Nutrition Comparison

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How are lablab and spelt different?

  • Lablab is higher in iron, zinc, copper, vitamin B1, magnesium, and potassium; however, spelt is richer in manganese and vitamin B3.
  • Daily need coverage for iron for lablab is 36% higher.
  • Lablab contains 4 times more calcium than spelt. While lablab contains 40mg of calcium, spelt contains only 10mg.
  • Lablab has a lower glycemic index (45) than spelt (63).

Hyacinth beans, mature seeds, cooked, boiled, without salt and Spelt, cooked are the varieties used in this article.

Infographic

Lablab vs Spelt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lablab
6
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%
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +67.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +135.7%
Contains more IronIron +174.3%
Contains more CopperCopper +58.6%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +126.3%
Contains more SeleniumSelenium +42.9%

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
3
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%
Spelt
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +162.1%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B3Vitamin B3 +525.3%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +225%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lablab Spelt DV% diff.
Iron 4.58mg 1.67mg 36%
Manganese 0.482mg 1.091mg 26%
Fiber 3.9g 16%
Zinc 2.85mg 1.25mg 15%
Vitamin B1 0.27mg 0.103mg 14%
Copper 0.341mg 0.215mg 14%
Vitamin B3 0.411mg 2.57mg 13%
Magnesium 82mg 49mg 8%
Starch 19.57g 8%
Potassium 337mg 143mg 6%
Vitamin B5 0.316mg 6%
Protein 8.14g 5.5g 5%
Phosphorus 120mg 150mg 4%
Calcium 40mg 10mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Carbs 20.69g 26.44g 2%
Folate 4µg 13µg 2%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.245g 2%
Selenium 2.8µg 4µg 2%
Calories 117kcal 127kcal 1%
Vitamin B2 0.037mg 0.03mg 1%
Fats 0.58g 0.85g 0%
Net carbs 20.69g 22.54g N/A
Sodium 7mg 5mg 0%
Saturated fat 0.099g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.068mg 0%
Threonine 0.315mg 0%
Isoleucine 0.39mg 0%
Leucine 0.691mg 0%
Lysine 0.556mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.41mg 0%
Valine 0.422mg 0%
Histidine 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +48%
Contains more OtherOther +124.6%
Contains more FatsFats +46.6%
Contains more CarbsCarbs +27.8%
~equal in Water ~66.56g

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.