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Mussels vs. Lablab — In-Depth Nutrition Comparison

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Summary of differences between mussels and lablab

  • Mussels has more vitamin B12, manganese, selenium, vitamin B2, iron, phosphorus, folate, and vitamin B3; however, lablab is higher in copper.
  • Mussels covers your daily need for vitamin B12, 1000% more than lablab.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 IronIron +46.7%
Contains more PhosphorusPhosphorus +137.5%
Contains more ManganeseManganese +1310.8%
Contains more SeleniumSelenium +3100%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +21.2%
Contains more PotassiumPotassium +25.7%
Contains more CopperCopper +128.9%
Contains less SodiumSodium -98.1%
~equal in Zinc ~2.85mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Lablab
0
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1035.1%
Contains more Vitamin B3Vitamin B3 +629.9%
Contains more Vitamin B5Vitamin B5 +200.6%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
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 +192.4%
Contains more FatsFats +672.4%
Contains more OtherOther +117.8%
Contains more CarbsCarbs +180%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
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 +3800%
Contains more Poly. FatPolyunsaturated fat +394.7%
Contains less Sat. FatSaturated fat -88.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Lablab
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mussels Lablab DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.482mg 275%
Selenium 89.6µg 2.8µg 158%
Protein 23.8g 8.14g 31%
Vitamin B2 0.42mg 0.037mg 29%
Iron 6.72mg 4.58mg 27%
Phosphorus 285mg 120mg 24%
Copper 0.149mg 0.341mg 21%
Cholesterol 56mg 0mg 19%
Folate 76µg 4µg 18%
Sodium 369mg 7mg 16%
Vitamin B3 3mg 0.411mg 16%
Vitamin C 13.6mg 0mg 15%
Vitamin B5 0.95mg 0.316mg 13%
Magnesium 37mg 82mg 11%
Vitamin A 91µg 0µg 10%
Polyunsaturated fat 1.212g 0.245g 6%
Fats 4.48g 0.58g 6%
Vitamin B6 0.1mg 0.037mg 5%
Carbs 7.39g 20.69g 4%
Saturated fat 0.85g 0.099g 3%
Calories 172kcal 117kcal 3%
Vitamin B1 0.3mg 0.27mg 3%
Zinc 2.67mg 2.85mg 2%
Potassium 268mg 337mg 2%
Monounsaturated fat 1.014g 0.026g 2%
Calcium 33mg 40mg 1%
Net carbs 7.39g 20.69g N/A
Tryptophan 0.267mg 0.068mg 0%
Threonine 1.025mg 0.315mg 0%
Isoleucine 1.036mg 0.39mg 0%
Leucine 1.676mg 0.691mg 0%
Lysine 1.779mg 0.556mg 0%
Methionine 0.537mg 0.065mg 0%
Phenylalanine 0.853mg 0.41mg 0%
Valine 1.04mg 0.422mg 0%
Histidine 0.457mg 0.233mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
265%
Mussels
9%
Lablab
Minerals Daily Need Coverage Score
198%
Mussels
59%
Lablab

Comparison summary

Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 0.751g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 5)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $6.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.