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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 for 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.
  • The glycemic index of lablab is higher.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 MagnesiumMagnesium +123.2%
Contains more CalciumCalcium +360%
Contains more CopperCopper +201.2%
Contains more PhosphorusPhosphorus +77.5%
Contains more ManganeseManganese +501.7%
Contains more IronIron +50.7%
Contains more ZincZinc +32.6%
Contains less SodiumSodium -56.3%
Contains more SeleniumSelenium +75%
~equal in Potassium ~337mg

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
8
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28.1%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B3Vitamin B3 +216.1%
Contains more Vitamin B6Vitamin B6 +332.4%
Contains more FolateFolate +1800%
Contains more CholineCholine +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
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 FatsFats +6160.3%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +59.6%
Contains more ProteinProtein +39.4%
Contains more WaterWater +1009.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +12284.6%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated 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 DV% diff.
Saturated fat 25.94g 0.099g 117%
Manganese 2.9mg 0.482mg 105%
Fiber 20.8g 83%
Copper 1.027mg 0.341mg 76%
Fats 36.31g 0.58g 55%
Magnesium 183mg 82mg 24%
Calories 525kcal 117kcal 20%
Iron 3.04mg 4.58mg 19%
Folate 76µg 4µg 18%
Calcium 184mg 40mg 14%
Phosphorus 213mg 120mg 13%
Carbs 49.29g 20.69g 10%
Vitamin B6 0.16mg 0.037mg 9%
Monounsaturated fat 3.22g 0.026g 8%
Vitamin B5 0.316mg 6%
Vitamin B3 1.299mg 0.411mg 6%
Vitamin B1 0.346mg 0.27mg 6%
Zinc 2.15mg 2.85mg 6%
Protein 5.84g 8.14g 5%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 2%
Vitamin B2 0.057mg 0.037mg 2%
Selenium 1.6µg 2.8µg 2%
Polyunsaturated fat 0.35g 0.245g 1%
Vitamin A 5µg 0µg 1%
Net carbs 28.49g 20.69g N/A
Potassium 350mg 337mg 0%
Sugar 2.99g N/A
Sodium 16mg 7mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg 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
18%
Nutmeg
9%
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.