Lablab vs. Yam — In-Depth Nutrition Comparison
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How are lablab and yam different?
- Lablab is higher in iron, zinc, copper, magnesium, vitamin B1, and phosphorus; however, yam is richer in vitamin B6, vitamin C, and potassium.
- Daily need coverage for iron for lablab is 51% higher.
- Lablab contains 12 times more zinc than yam. While lablab contains 2.85mg of zinc, yam contains only 0.24mg.
Hyacinth beans, mature seeds, cooked, boiled, without salt and Yam, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +290.5% |
| Contains more CalciumCalcium | +135.3% |
| Contains more IronIron | +748.1% |
| Contains more CopperCopper | +91.6% |
| Contains more ZincZinc | +1087.5% |
| Contains more PhosphorusPhosphorus | +118.2% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +21.4% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +142.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +141.1% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin B6Vitamin B6 | +691.9% |
| Contains more FolateFolate | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 0.54mg | 51% |
| Zinc | 2.85mg | 0.24mg | 24% |
| Vitamin B6 | 0.037mg | 0.293mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Copper | 0.341mg | 0.178mg | 18% |
| Fiber | 4.1g | 16% | |
| Magnesium | 82mg | 21mg | 15% |
| Potassium | 337mg | 816mg | 14% |
| Protein | 8.14g | 1.53g | 13% |
| Vitamin B1 | 0.27mg | 0.112mg | 13% |
| Phosphorus | 120mg | 55mg | 9% |
| Folate | 4µg | 23µg | 5% |
| Manganese | 0.482mg | 0.397mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Choline | 16.5mg | 3% | |
| Calcium | 40mg | 17mg | 2% |
| Carbs | 20.69g | 27.88g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Polyunsaturated fat | 0.245g | 0.076g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Fats | 0.58g | 0.17g | 1% |
| Vitamin B3 | 0.411mg | 0.552mg | 1% |
| Calories | 117kcal | 118kcal | 0% |
| Net carbs | 20.69g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 7mg | 9mg | 0% |
| Vitamin B2 | 0.037mg | 0.032mg | 0% |
| Vitamin B5 | 0.316mg | 0.314mg | 0% |
| Saturated fat | 0.099g | 0.037g | 0% |
| Monounsaturated fat | 0.026g | 0.006g | 0% |
| Tryptophan | 0.068mg | 0.012mg | 0% |
| Threonine | 0.315mg | 0.054mg | 0% |
| Isoleucine | 0.39mg | 0.052mg | 0% |
| Leucine | 0.691mg | 0.096mg | 0% |
| Lysine | 0.556mg | 0.059mg | 0% |
| Methionine | 0.065mg | 0.021mg | 0% |
| Phenylalanine | 0.41mg | 0.071mg | 0% |
| Valine | 0.422mg | 0.062mg | 0% |
| Histidine | 0.233mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +432% |
| Contains more FatsFats | +241.2% |
| Contains more OtherOther | +78% |
| Contains more CarbsCarbs | +34.8% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +222.4% |
| Contains less Sat. FatSaturated fat | -62.6% |