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Potato salad vs. Lablab — In-Depth Nutrition Comparison

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Important differences between potato salad and lablab

  • Potato salad has more vitamin C; however, lablab has more iron, copper, zinc, manganese, vitamin B1, magnesium, and phosphorus.
  • Lablab's daily need coverage for iron is 49% more.

The food varieties used in the comparison are Potato salad, home-prepared and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Lablab
9
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 SeleniumSelenium +46.4%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +604.6%
Contains more CopperCopper +189%
Contains more ZincZinc +819.4%
Contains more PhosphorusPhosphorus +130.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +377.2%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin B6Vitamin B6 +281.1%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +250.6%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1313.8%
Contains more OtherOther +33.6%
Contains more ProteinProtein +203.7%
Contains more CarbsCarbs +85.2%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +9438.5%
Contains more Poly. FatPolyunsaturated fat +1425.3%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Lablab DV% diff.
Iron 0.65mg 4.58mg 49%
Copper 0.118mg 0.341mg 25%
Polyunsaturated fat 3.737g 0.245g 23%
Cholesterol 68mg 0mg 23%
Sodium 529mg 7mg 23%
Zinc 0.31mg 2.85mg 23%
Manganese 0.101mg 0.482mg 17%
Magnesium 15mg 82mg 16%
Vitamin B1 0.077mg 0.27mg 16%
Fats 8.2g 0.58g 12%
Vitamin C 10mg 0mg 11%
Protein 2.68g 8.14g 11%
Phosphorus 52mg 120mg 10%
Vitamin B6 0.141mg 0.037mg 8%
Monounsaturated fat 2.48g 0.026g 6%
Saturated fat 1.429g 0.099g 6%
Fiber 1.3g 5%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.534mg 0.316mg 4%
Vitamin B3 0.89mg 0.411mg 3%
Carbs 11.17g 20.69g 3%
Potassium 254mg 337mg 2%
Calcium 19mg 40mg 2%
Vitamin B2 0.06mg 0.037mg 2%
Selenium 4.1µg 2.8µg 2%
Calories 143kcal 117kcal 1%
Folate 7µg 4µg 1%
Net carbs 9.87g 20.69g N/A
Tryptophan 0.042mg 0.068mg 0%
Threonine 0.116mg 0.315mg 0%
Isoleucine 0.141mg 0.39mg 0%
Leucine 0.202mg 0.691mg 0%
Lysine 0.171mg 0.556mg 0%
Methionine 0.066mg 0.065mg 0%
Phenylalanine 0.135mg 0.41mg 0%
Valine 0.172mg 0.422mg 0%
Histidine 0.062mg 0.233mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
13%
Potato salad
9%
Lablab
Minerals Daily Need Coverage Score
24%
Potato salad
59%
Lablab

Comparison summary

Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.8)
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 522mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 1.33g)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.