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  6. Lablab vs. Sunflower seeds

Lablab vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between lablab and sunflower seeds

  • Sunflower seeds are richer than lablab in copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, vitamin B3, and vitamin B2.
  • Daily need coverage for copper for sunflower seeds is 162% higher.
  • Sunflower seeds have a lower glycemic index than lablab.

Food types used in this article are Hyacinth beans, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Lablab vs Sunflower seeds 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
1
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +296.3%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +14.6%
Contains more CopperCopper +427.9%
Contains more ZincZinc +75.4%
Contains more PhosphorusPhosphorus +450%
Contains more ManganeseManganese +304.6%
Contains more SeleniumSelenium +1792.9%

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
Lablab
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 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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +448.1%
Contains more Vitamin B2Vitamin B2 +859.5%
Contains more Vitamin B3Vitamin B3 +1928%
Contains more Vitamin B5Vitamin B5 +257.6%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +5575%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lablab Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.341mg 1.8mg 162%
Polyunsaturated fat 0.245g 23.137g 153%
Vitamin B1 0.27mg 1.48mg 101%
Vitamin B6 0.037mg 1.345mg 101%
Selenium 2.8µg 53µg 91%
Fats 0.58g 51.46g 78%
Phosphorus 120mg 660mg 77%
Manganese 0.482mg 1.95mg 64%
Magnesium 82mg 325mg 58%
Folate 4µg 227µg 56%
Vitamin B3 0.411mg 8.335mg 50%
Monounsaturated fat 0.026g 18.528g 46%
Fiber 8.6g 34%
Protein 8.14g 20.78g 25%
Vitamin B2 0.037mg 0.355mg 24%
Calories 117kcal 584kcal 23%
Saturated fat 0.099g 4.455g 20%
Zinc 2.85mg 5mg 20%
Vitamin B5 0.316mg 1.13mg 16%
Choline 55.1mg 10%
Potassium 337mg 645mg 9%
Iron 4.58mg 5.25mg 8%
Calcium 40mg 78mg 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 20.69g 11.4g N/A
Carbs 20.69g 20g 0%
Sugar 2.62g N/A
Sodium 7mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.068mg 0.348mg 0%
Threonine 0.315mg 0.928mg 0%
Isoleucine 0.39mg 1.139mg 0%
Leucine 0.691mg 1.659mg 0%
Lysine 0.556mg 0.937mg 0%
Methionine 0.065mg 0.494mg 0%
Phenylalanine 0.41mg 1.169mg 0%
Valine 0.422mg 1.315mg 0%
Histidine 0.233mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1361.5%
Contains more ProteinProtein +155.3%
Contains more FatsFats +8772.4%
Contains more OtherOther +107.5%
~equal in Carbs ~20g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +71161.5%
Contains more Poly. FatPolyunsaturated fat +9343.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.