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  6. Lupin Bean vs. Lablab

Lupin Bean vs. Lablab — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean and lablab

  • Lupin Bean is higher in folate, manganese, and monounsaturated fat, yet lablab is higher in iron, zinc, copper, vitamin B1, and magnesium.
  • Lablab covers your daily iron needs 42% more than lupin Bean.
  • Lupin Bean contains 45 times more monounsaturated fat than lablab. While lupin Bean contains 1.18g of monounsaturated fat, lablab contains only 0.026g.

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

Infographic

Lupin Bean vs Lablab 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Lablab
Lablab
5
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%
Contains more CalciumCalcium +27.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +40.2%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +281.7%
Contains more CopperCopper +47.6%
Contains more ZincZinc +106.5%
~equal in Phosphorus ~120mg
~equal in Selenium ~2.8µg

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.
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Lablab
Lablab
3
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more FolateFolate +1375%
Contains more Vitamin B1Vitamin B1 +101.5%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B6Vitamin B6 +311.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Lablab DV% diff.
Iron 1.2mg 4.58mg 42%
Protein 15.57g 8.14g 15%
Folate 59µg 4µg 14%
Zinc 1.38mg 2.85mg 13%
Copper 0.231mg 0.341mg 12%
Fiber 2.8g 11%
Vitamin B1 0.134mg 0.27mg 11%
Manganese 0.676mg 0.482mg 8%
Magnesium 54mg 82mg 7%
Carbs 9.88g 20.69g 4%
Fats 2.92g 0.58g 4%
Potassium 245mg 337mg 3%
Polyunsaturated fat 0.73g 0.245g 3%
Monounsaturated fat 1.18g 0.026g 3%
Vitamin B5 0.188mg 0.316mg 3%
Vitamin B6 0.009mg 0.037mg 2%
Calcium 51mg 40mg 1%
Vitamin C 1.1mg 0mg 1%
Phosphorus 128mg 120mg 1%
Saturated fat 0.346g 0.099g 1%
Vitamin B2 0.053mg 0.037mg 1%
Vitamin B3 0.495mg 0.411mg 1%
Calories 119kcal 117kcal 0%
Net carbs 7.08g 20.69g N/A
Sodium 4mg 7mg 0%
Selenium 2.6µg 2.8µg 0%
Tryptophan 0.125mg 0.068mg 0%
Threonine 0.573mg 0.315mg 0%
Isoleucine 0.695mg 0.39mg 0%
Leucine 1.181mg 0.691mg 0%
Lysine 0.832mg 0.556mg 0%
Methionine 0.11mg 0.065mg 0%
Phenylalanine 0.618mg 0.41mg 0%
Valine 0.65mg 0.422mg 0%
Histidine 0.443mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
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
Contains more ProteinProtein +91.3%
Contains more FatsFats +403.4%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +165.5%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
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
Contains more Mono. FatMonounsaturated fat +4438.5%
Contains more Poly. FatPolyunsaturated fat +198%
Contains less Sat. FatSaturated fat -71.4%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.