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  6. True morels vs. Lablab

True morels vs. Lablab — In-Depth Nutrition Comparison

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How are true morels and lablab different?

  • True morels are richer in iron, vitamin D, copper, vitamin B2, vitamin B3, phosphorus, and vitamin B6, while lablab is higher in vitamin B1, magnesium, and zinc.
  • True morels cover your daily need for iron, 95% more than lablab.
  • Lablab has a higher glycemic index (45) than true morels (32).

Mushrooms, morel, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Lablab
Lablab
4
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 PotassiumPotassium +22%
Contains more IronIron +165.9%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +61.7%
Contains more ManganeseManganese +21.8%
Contains more MagnesiumMagnesium +331.6%
Contains more ZincZinc +40.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +27.3%
~equal in Calcium ~40mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +454.1%
Contains more Vitamin B3Vitamin B3 +447.9%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +291.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Lablab DV% diff.
Iron 12.18mg 4.58mg 95%
Copper 0.625mg 0.341mg 32%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Vitamin B1 0.069mg 0.27mg 17%
Magnesium 19mg 82mg 15%
Vitamin B2 0.205mg 0.037mg 13%
Vitamin B3 2.252mg 0.411mg 12%
Fiber 2.8g 11%
Phosphorus 194mg 120mg 11%
Protein 3.12g 8.14g 10%
Vitamin B6 0.136mg 0.037mg 8%
Zinc 2.03mg 2.85mg 7%
Carbs 5.1g 20.69g 5%
Manganese 0.587mg 0.482mg 5%
Calories 31kcal 117kcal 4%
Vitamin B5 0.44mg 0.316mg 2%
Potassium 411mg 337mg 2%
Sodium 21mg 7mg 1%
Folate 9µg 4µg 1%
Polyunsaturated fat 0.433g 0.245g 1%
Selenium 2.2µg 2.8µg 1%
Fats 0.57g 0.58g 0%
Net carbs 2.3g 20.69g N/A
Calcium 43mg 40mg 0%
Sugar 0.6g N/A
Saturated fat 0.065g 0.099g 0%
Monounsaturated fat 0.052g 0.026g 0%
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-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Lablab
Lablab
3
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 WaterWater +29.6%
Contains more ProteinProtein +160.9%
Contains more CarbsCarbs +305.7%
~equal in Fats ~0.58g
~equal in Other ~1.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Lablab
Lablab
0
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 less Sat. FatSaturated fat -34.3%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +76.7%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.