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  6. Lablab vs. White bread

Lablab vs. White bread — In-Depth Nutrition Comparison

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What are the differences between lablab and white bread?

  • Lablab is higher in copper, zinc, magnesium, and iron; however, white bread is richer in selenium, vitamin B3, folate, vitamin B1, and vitamin B2.
  • White bread's daily need coverage for selenium is 35% more.
  • White bread contains 4 times less zinc than lablab. Lablab contains 2.85mg of zinc, while white bread contains 0.74mg.
  • Lablab has less sodium.
  • Lablab has a lower glycemic index (45) than white bread (73).

We used Hyacinth beans, mature seeds, cooked, boiled, without salt and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Lablab vs White bread 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
7
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +256.5%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +26.9%
Contains more CopperCopper +237.6%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -98.6%
Contains more CalciumCalcium +260%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +685.7%

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
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +556.8%
Contains more Vitamin B3Vitamin B3 +1063%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B6Vitamin B6 +135.1%
Contains more FolateFolate +2675%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lablab White bread DV% diff.
Selenium 2.8µg 22µg 35%
Folate 4µg 111µg 27%
Copper 0.341mg 0.101mg 27%
Vitamin B3 0.411mg 4.78mg 27%
Vitamin B1 0.27mg 0.533mg 22%
Sodium 7mg 490mg 21%
Zinc 2.85mg 0.74mg 19%
Vitamin B2 0.037mg 0.243mg 16%
Starch 37.17g 15%
Magnesium 82mg 23mg 14%
Iron 4.58mg 3.61mg 12%
Fiber 2.7g 11%
Carbs 20.69g 49.42g 10%
Calcium 40mg 144mg 10%
Polyunsaturated fat 0.245g 1.602g 9%
Calories 117kcal 266kcal 7%
Potassium 337mg 126mg 6%
Vitamin B6 0.037mg 0.087mg 4%
Vitamin B5 0.316mg 0.536mg 4%
Fats 0.58g 3.33g 4%
Fructose 2.43g 3%
Phosphorus 120mg 98mg 3%
Choline 14.6mg 3%
Saturated fat 0.099g 0.698g 3%
Manganese 0.482mg 0.536mg 2%
Protein 8.14g 8.85g 1%
Monounsaturated fat 0.026g 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 20.69g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +89.8%
Contains more FatsFats +474.1%
Contains more CarbsCarbs +138.9%
Contains more OtherOther +35.6%
~equal in Protein ~8.85g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +2203.8%
Contains more Poly. FatPolyunsaturated fat +553.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.