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  6. Oat vs. Lablab

Oat vs. Lablab — In-Depth Nutrition Comparison

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What are the main differences between Oat and Lablab?

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Vitamin B5, Folate, Zinc, Vitamin B2, and Vitamin B6 than Lablab.
  • Oat's daily need coverage for Manganese is 193% higher.
  • Lablab has 14 times less Folate than Oat. Oat has 56µg of Folate, while Lablab has 4µg.

We used Oats and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oat 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.
Oat
Oat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +115.9%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +27.3%
Contains more CopperCopper +83.6%
Contains more ZincZinc +39.3%
Contains more PhosphorusPhosphorus +335.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +919.9%
~equal in Iron ~4.58mg

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.
Oat
Oat
6
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Lablab
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 B1Vitamin B1 +182.6%
Contains more Vitamin B2Vitamin B2 +275.7%
Contains more Vitamin B3Vitamin B3 +133.8%
Contains more Vitamin B5Vitamin B5 +326.9%
Contains more Vitamin B6Vitamin B6 +221.6%
Contains more FolateFolate +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +107.5%
Contains more FatsFats +1089.7%
Contains more CarbsCarbs +220.3%
Contains more OtherOther +17.8%
Contains more WaterWater +741%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +8276.9%
Contains more Poly. FatPolyunsaturated fat +934.7%
Contains less Sat. FatSaturated Fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Lablab Opinion
Calories 389kcal 117kcal Oat
Protein 16.89g 8.14g Oat
Fats 6.9g 0.58g Oat
Net carbs 55.67g 20.69g Oat
Carbs 66.27g 20.69g Oat
Magnesium 177mg 82mg Oat
Calcium 54mg 40mg Oat
Potassium 429mg 337mg Oat
Iron 4.72mg 4.58mg Oat
Fiber 10.6g Oat
Copper 0.626mg 0.341mg Oat
Zinc 3.97mg 2.85mg Oat
Phosphorus 523mg 120mg Oat
Sodium 2mg 7mg Oat
Manganese 4.916mg 0.482mg Oat
Selenium 2.8µg Lablab
Vitamin B1 0.763mg 0.27mg Oat
Vitamin B2 0.139mg 0.037mg Oat
Vitamin B3 0.961mg 0.411mg Oat
Vitamin B5 1.349mg 0.316mg Oat
Vitamin B6 0.119mg 0.037mg Oat
Folate 56µg 4µg Oat
Saturated Fat 1.217g 0.099g Lablab
Monounsaturated Fat 2.178g 0.026g Oat
Polyunsaturated fat 2.535g 0.245g Oat
Tryptophan 0.234mg 0.068mg Oat
Threonine 0.575mg 0.315mg Oat
Isoleucine 0.694mg 0.39mg Oat
Leucine 1.284mg 0.691mg Oat
Lysine 0.701mg 0.556mg Oat
Methionine 0.312mg 0.065mg Oat
Phenylalanine 0.895mg 0.41mg Oat
Valine 0.937mg 0.422mg Oat
Histidine 0.405mg 0.233mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
30%
Oat
9%
Lablab
Minerals Daily Need Coverage Score
154%
Oat
59%
Lablab

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 1.118g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.