Kiwi vs. Lablab — In-Depth Nutrition Comparison
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What are the main differences between kiwi and lablab?
- Kiwi is richer in vitamin C and folate, while lablab is higher in iron, zinc, copper, vitamin B1, manganese, magnesium, and phosphorus.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Lablab has 6 times less folate than kiwi. Kiwi has 25µg of folate, while lablab has 4µg.
- Kiwi has a higher glycemic index (58) than lablab (45).
We used Kiwifruit, green, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.
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.
| Contains less SodiumSodium | -57.1% |
| Contains more MagnesiumMagnesium | +382.4% |
| Contains more CalciumCalcium | +17.6% |
| Contains more IronIron | +1377.4% |
| Contains more CopperCopper | +162.3% |
| Contains more ZincZinc | +1935.7% |
| Contains more PhosphorusPhosphorus | +252.9% |
| Contains more ManganeseManganese | +391.8% |
| Contains more SeleniumSelenium | +1300% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +525% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +48% |
| Contains more Vitamin B3Vitamin B3 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +72.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Iron | 0.31mg | 4.58mg | 53% |
| Vitamin K | 40.3µg | 34% | |
| Zinc | 0.14mg | 2.85mg | 25% |
| Copper | 0.13mg | 0.341mg | 23% |
| Vitamin B1 | 0.027mg | 0.27mg | 20% |
| Manganese | 0.098mg | 0.482mg | 17% |
| Magnesium | 17mg | 82mg | 15% |
| Protein | 1.14g | 8.14g | 14% |
| Phosphorus | 34mg | 120mg | 12% |
| Fiber | 3g | 12% | |
| Vitamin E | 1.46mg | 10% | |
| Folate | 25µg | 4µg | 5% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Fructose | 4.35g | 5% | |
| Vitamin B5 | 0.183mg | 0.316mg | 3% |
| Calories | 61kcal | 117kcal | 3% |
| Carbs | 14.66g | 20.69g | 2% |
| Vitamin B6 | 0.063mg | 0.037mg | 2% |
| Potassium | 312mg | 337mg | 1% |
| Calcium | 34mg | 40mg | 1% |
| Vitamin B2 | 0.025mg | 0.037mg | 1% |
| Choline | 7.8mg | 1% | |
| Fats | 0.52g | 0.58g | 0% |
| Net carbs | 11.66g | 20.69g | N/A |
| Sugar | 8.99g | N/A | |
| Sodium | 3mg | 7mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B3 | 0.341mg | 0.411mg | 0% |
| Saturated fat | 0.029g | 0.099g | 0% |
| Monounsaturated fat | 0.047g | 0.026g | 0% |
| Polyunsaturated fat | 0.287g | 0.245g | 0% |
| Tryptophan | 0.015mg | 0.068mg | 0% |
| Threonine | 0.047mg | 0.315mg | 0% |
| Isoleucine | 0.051mg | 0.39mg | 0% |
| Leucine | 0.066mg | 0.691mg | 0% |
| Lysine | 0.061mg | 0.556mg | 0% |
| Methionine | 0.024mg | 0.065mg | 0% |
| Phenylalanine | 0.044mg | 0.41mg | 0% |
| Valine | 0.057mg | 0.422mg | 0% |
| Histidine | 0.027mg | 0.233mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20.2% |
| Contains more ProteinProtein | +614% |
| Contains more FatsFats | +11.5% |
| Contains more CarbsCarbs | +41.1% |
| Contains more OtherOther | +139.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.7% |
| Contains more Mono. FatMonounsaturated fat | +80.8% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
