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  6. Nutmeg vs. Lablab

Nutmeg vs. Lablab — In-Depth Nutrition Comparison

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Summary of differences between Nutmeg and Lablab

  • Nutmeg has more Manganese, Copper, Magnesium, Folate, Calcium, Phosphorus, and Vitamin B6, however, Lablab is higher in Iron, and Zinc.
  • Nutmeg covers your daily need of Saturated Fat 129% more than Lablab.
  • Nutmeg has 19 times more Folate than Lablab. While Nutmeg has 76µg of Folate, Lablab has only 4µg.
  • Lablab has less Saturated Fat.

These are the specific foods used in this comparison Spices, nutmeg, ground and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
6
:
4
Lablab
Lablab
Contains more Calcium +360%
Contains more Magnesium +123.2%
Contains more Phosphorus +77.5%
Contains more Copper +201.2%
Contains more Manganese +501.7%
Contains more Iron +50.7%
Contains less Sodium -56.3%
Contains more Zinc +32.6%
Contains more Selenium +75%
Equal in Potassium - 337
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Calcium +360%
Contains more Magnesium +123.2%
Contains more Phosphorus +77.5%
Contains more Copper +201.2%
Contains more Manganese +501.7%
Contains more Iron +50.7%
Contains less Sodium -56.3%
Contains more Zinc +32.6%
Contains more Selenium +75%
Equal in Potassium - 337

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.
Nutmeg
Nutmeg
9
:
1
Lablab
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +54.1%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B6 +332.4%
Contains more Folate +1800%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +54.1%
Contains more Vitamin B3 +216.1%
Contains more Vitamin B6 +332.4%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
3
:
2
Lablab
Lablab
Contains more Fats +6160.3%
Contains more Carbs +138.2%
Contains more Other +59.6%
Contains more Protein +39.4%
Contains more Water +1009.6%
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Lablab
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 Fats +6160.3%
Contains more Carbs +138.2%
Contains more Other +59.6%
Contains more Protein +39.4%
Contains more Water +1009.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +12284.6%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -99.6%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +12284.6%
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Lablab Opinion
Net carbs 28.49g 20.69g Nutmeg
Protein 5.84g 8.14g Lablab
Fats 36.31g 0.58g Nutmeg
Carbs 49.29g 20.69g Nutmeg
Calories 525kcal 117kcal Nutmeg
Sugar 2.99g Lablab
Fiber 20.8g Nutmeg
Calcium 184mg 40mg Nutmeg
Iron 3.04mg 4.58mg Lablab
Magnesium 183mg 82mg Nutmeg
Phosphorus 213mg 120mg Nutmeg
Potassium 350mg 337mg Nutmeg
Sodium 16mg 7mg Lablab
Zinc 2.15mg 2.85mg Lablab
Copper 1.027mg 0.341mg Nutmeg
Manganese 2.9mg 0.482mg Nutmeg
Selenium 1.6µg 2.8µg Lablab
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.27mg Nutmeg
Vitamin B2 0.057mg 0.037mg Nutmeg
Vitamin B3 1.299mg 0.411mg Nutmeg
Vitamin B5 0.316mg Lablab
Vitamin B6 0.16mg 0.037mg Nutmeg
Folate 76µg 4µg Nutmeg
Tryptophan 0.068mg Lablab
Threonine 0.315mg Lablab
Isoleucine 0.39mg Lablab
Leucine 0.691mg Lablab
Lysine 0.556mg Lablab
Methionine 0.065mg Lablab
Phenylalanine 0.41mg Lablab
Valine 0.422mg Lablab
Histidine 0.233mg Lablab
Saturated Fat 25.94g 0.099g Lablab
Monounsaturated Fat 3.22g 0.026g Nutmeg
Polyunsaturated fat 0.35g 0.245g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
10%
Lablab
Minerals Daily Need Coverage Score
121%
Nutmeg
59%
Lablab

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 25.841g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $5.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.