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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
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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
Oat
8
:
0
Lablab
Lablab
Contains more Calcium +35%
Contains more Potassium +27.3%
Contains more Magnesium +115.9%
Contains more Copper +83.6%
Contains more Zinc +39.3%
Contains more Phosphorus +335.8%
Contains less Sodium -71.4%
Equal in Iron - 4.58
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Lablab
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains more Calcium +35%
Contains more Potassium +27.3%
Contains more Magnesium +115.9%
Contains more Copper +83.6%
Contains more Zinc +39.3%
Contains more Phosphorus +335.8%
Contains less Sodium -71.4%
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
Oat
6
:
0
Lablab
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%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Lablab
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
101%
Oat
49%
Lablab
Carbohydrates
66%
Oat
21%
Lablab
Fats
32%
Oat
3%
Lablab

Comparison summary table

Pay attention at 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 Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

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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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 Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Lablab Opinion
Calories 389 117 Oat
Protein 16.89 8.14 Oat
Fats 6.9 0.58 Oat
Vitamin C 0 0
Carbs 66.27 20.69 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 4.58 Oat
Calcium 54 40 Oat
Potassium 429 337 Oat
Magnesium 177 82 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.341 Oat
Zinc 3.97 2.85 Oat
Starch
Phosphorus 523 120 Oat
Sodium 2 7 Oat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.27 Oat
Vitamin B2 0.139 0.037 Oat
Vitamin B3 0.961 0.411 Oat
Vitamin B5 1.349 0.316 Oat
Vitamin B6 0.119 0.037 Oat
Vitamin B12 0 0
Vitamin K
Folate 56 4 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 0.099 Lablab
Monounsaturated Fat 2.178 0.026 Oat
Polyunsaturated fat 2.535 0.245 Oat
Tryptophan 0.234 0.068 Oat
Threonine 0.575 0.315 Oat
Isoleucine 0.694 0.39 Oat
Leucine 1.284 0.691 Oat
Lysine 0.701 0.556 Oat
Methionine 0.312 0.065 Oat
Phenylalanine 0.895 0.41 Oat
Valine 0.937 0.422 Oat
Histidine 0.405 0.233 Oat
Fructose

References

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