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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
8
:
0
Lablab
Contains more Calcium +35%
Contains more Magnesium +115.9%
Contains more Phosphorus +335.8%
Contains more Potassium +27.3%
Contains less Sodium -71.4%
Contains more Zinc +39.3%
Contains more Copper +83.6%
Equal in Iron - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Calcium +35%
Contains more Magnesium +115.9%
Contains more Phosphorus +335.8%
Contains more Potassium +27.3%
Contains less Sodium -71.4%
Contains more Zinc +39.3%
Contains more Copper +83.6%
Equal in Iron - 4.58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
6
:
0
Lablab
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +275.7%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +1300%
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +182.6%
Contains more Vitamin B2 +275.7%
Contains more Vitamin B3 +133.8%
Contains more Vitamin B5 +326.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +1300%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Lablab Opinion
Net carbs 55.67g 20.69g Oat
Protein 16.89g 8.14g Oat
Fats 6.9g 0.58g Oat
Carbs 66.27g 20.69g Oat
Calories 389kcal 117kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g g Oat
Calcium 54mg 40mg Oat
Iron 4.72mg 4.58mg Oat
Magnesium 177mg 82mg Oat
Phosphorus 523mg 120mg Oat
Potassium 429mg 337mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 2.85mg Oat
Copper 0.626mg 0.341mg Oat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.099g Lablab
Monounsaturated Fat 2.178g 0.026g Oat
Polyunsaturated fat 2.535g 0.245g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
10
Lablab
Mineral Summary Score
112
Oat
64
Lablab

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
49%
Lablab
Carbohydrates
66%
Oat
21%
Lablab
Fats
32%
Oat
3%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.