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  6. Lablab vs. Spinach raw

Lablab vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between lablab and spinach raw

  • Lablab is higher in copper, iron, zinc, and vitamin B1, yet spinach raw is higher in vitamin A, folate, vitamin C, manganese, vitamin B6, and vitamin B2.
  • Spinach raw covers your daily vitamin A needs 188% more than lablab.
  • Lablab contains 5 times more zinc than spinach raw. While lablab contains 2.85mg of zinc, spinach raw contains only 0.53mg.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Spinach, raw.

Infographic

Lablab vs Spinach raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +69%
Contains more CopperCopper +162.3%
Contains more ZincZinc +437.7%
Contains more PhosphorusPhosphorus +144.9%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +180%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +65.6%
Contains more ManganeseManganese +86.1%
~equal in Magnesium ~79mg

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
2
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B5Vitamin B5 +386.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +410.8%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B6Vitamin B6 +427%
Contains more FolateFolate +4750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 4µg 194µg 48%
Vitamin C 0mg 28.1mg 31%
Iron 4.58mg 2.71mg 23%
Copper 0.341mg 0.13mg 23%
Zinc 2.85mg 0.53mg 21%
Manganese 0.482mg 0.897mg 18%
Vitamin B1 0.27mg 0.078mg 16%
Vitamin E 2.03mg 14%
Vitamin B6 0.037mg 0.195mg 12%
Vitamin B2 0.037mg 0.189mg 12%
Protein 8.14g 2.86g 11%
Phosphorus 120mg 49mg 10%
Fiber 2.2g 9%
Potassium 337mg 558mg 7%
Calcium 40mg 99mg 6%
Carbs 20.69g 3.63g 6%
Vitamin B5 0.316mg 0.065mg 5%
Calories 117kcal 23kcal 5%
Choline 19.3mg 4%
Selenium 2.8µg 1µg 3%
Sodium 7mg 79mg 3%
Vitamin B3 0.411mg 0.724mg 2%
Polyunsaturated fat 0.245g 0.165g 1%
Magnesium 82mg 79mg 1%
Fats 0.58g 0.39g 0%
Net carbs 20.69g 1.43g N/A
Sugar 0.42g N/A
Saturated fat 0.099g 0.063g 0%
Monounsaturated fat 0.026g 0.01g 0%
Tryptophan 0.068mg 0.039mg 0%
Threonine 0.315mg 0.122mg 0%
Isoleucine 0.39mg 0.147mg 0%
Leucine 0.691mg 0.223mg 0%
Lysine 0.556mg 0.174mg 0%
Methionine 0.065mg 0.053mg 0%
Phenylalanine 0.41mg 0.129mg 0%
Valine 0.422mg 0.161mg 0%
Histidine 0.233mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +184.6%
Contains more FatsFats +48.7%
Contains more CarbsCarbs +470%
Contains more WaterWater +32.2%
Contains more OtherOther +17.8%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +48.5%
Contains less Sat. FatSaturated fat -36.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.