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Mixed nuts vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and lablab

  • Mixed nuts are higher in manganese, copper, selenium, phosphorus, vitamin B3, magnesium, vitamin B6, and folate, yet lablab is higher in iron.
  • Mixed nuts cover your daily manganese needs 68% more than lablab.
  • Mixed nuts contain 88 times more saturated fat than lablab. While mixed nuts contain 8.711g of saturated fat, lablab contains only 0.099g.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +192.5%
Contains more PotassiumPotassium +87.5%
Contains more CopperCopper +166%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +323.2%
Contains more SeleniumSelenium +1110.7%
Contains more IronIron +75.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Lablab
Lablab
1
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.7%
Contains more Vitamin B3Vitamin B3 +1775.7%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +851.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1975%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Lablab DV% diff.
Polyunsaturated fat 14.612g 0.245g 96%
Fats 53.95g 0.58g 82%
Monounsaturated fat 28.488g 0.026g 71%
Manganese 2.04mg 0.482mg 68%
Copper 0.907mg 0.341mg 63%
Selenium 33.9µg 2.8µg 57%
Vitamin E 7.82mg 52%
Phosphorus 456mg 120mg 48%
Vitamin B3 7.709mg 0.411mg 46%
Saturated fat 8.711g 0.099g 39%
Magnesium 229mg 82mg 35%
Fiber 7g 28%
Calories 607kcal 117kcal 25%
Iron 2.61mg 4.58mg 25%
Protein 20.04g 8.14g 24%
Vitamin B6 0.352mg 0.037mg 24%
Folate 83µg 4µg 20%
Vitamin B5 1.14mg 0.316mg 16%
Vitamin B2 0.196mg 0.037mg 12%
Choline 52mg 9%
Potassium 632mg 337mg 9%
Calcium 117mg 40mg 8%
Vitamin B1 0.189mg 0.27mg 7%
Zinc 3.36mg 2.85mg 5%
Vitamin K 5.7µg 5%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 20.69g N/A
Carbs 21.05g 20.69g 0%
Sugar 4.15g N/A
Sodium 5mg 7mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.068mg 0%
Threonine 0.703mg 0.315mg 0%
Isoleucine 0.826mg 0.39mg 0%
Leucine 1.656mg 0.691mg 0%
Lysine 0.782mg 0.556mg 0%
Methionine 0.283mg 0.065mg 0%
Phenylalanine 1.182mg 0.41mg 0%
Valine 1.001mg 0.422mg 0%
Histidine 0.572mg 0.233mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
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
Contains more ProteinProtein +146.2%
Contains more FatsFats +9201.7%
Contains more OtherOther +97.3%
Contains more WaterWater +3223.6%
~equal in Carbs ~20.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +109469.2%
Contains more Poly. FatPolyunsaturated fat +5864.1%
Contains less Sat. FatSaturated fat -98.9%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.