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  6. Quinoa vs. Lablab

Quinoa vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between quinoa and lablab

  • Quinoa is higher in folate, vitamin B6, manganese, and vitamin B2, yet lablab is higher in iron, copper, zinc, and vitamin B1.
  • Lablab covers your daily iron needs 39% more than quinoa.
  • Quinoa contains 11 times more folate than lablab. While quinoa contains 42µg of folate, lablab contains only 4µg.

Food varieties used in this article are Quinoa, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Quinoa 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.
Quinoa
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Lablab
Lablab
6
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 PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +30.9%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +135.3%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +207.4%
Contains more CopperCopper +77.6%
Contains more ZincZinc +161.5%
~equal in Sodium ~7mg
~equal in Selenium ~2.8µg

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.
Quinoa
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Lablab
Lablab
2
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +152.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.411mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Lablab DV% diff.
Iron 1.49mg 4.58mg 39%
Copper 0.192mg 0.341mg 17%
Zinc 1.09mg 2.85mg 16%
Vitamin B1 0.107mg 0.27mg 14%
Fiber 2.8g 11%
Folate 42µg 4µg 10%
Vitamin B6 0.123mg 0.037mg 7%
Protein 4.4g 8.14g 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.245g 6%
Vitamin B5 0.316mg 6%
Manganese 0.631mg 0.482mg 6%
Vitamin B2 0.11mg 0.037mg 6%
Phosphorus 152mg 120mg 5%
Potassium 172mg 337mg 5%
Magnesium 64mg 82mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Fats 1.92g 0.58g 2%
Calcium 17mg 40mg 2%
Saturated fat 0.231g 0.099g 1%
Monounsaturated fat 0.528g 0.026g 1%
Calories 120kcal 117kcal 0%
Carbs 21.3g 20.69g 0%
Net carbs 18.5g 20.69g N/A
Sugar 0.87g N/A
Sodium 7mg 7mg 0%
Selenium 2.8µg 2.8µg 0%
Vitamin B3 0.412mg 0.411mg 0%
Tryptophan 0.052mg 0.068mg 0%
Threonine 0.131mg 0.315mg 0%
Isoleucine 0.157mg 0.39mg 0%
Leucine 0.261mg 0.691mg 0%
Lysine 0.239mg 0.556mg 0%
Methionine 0.096mg 0.065mg 0%
Phenylalanine 0.185mg 0.41mg 0%
Valine 0.185mg 0.422mg 0%
Histidine 0.127mg 0.233mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Lablab
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 +231%
Contains more ProteinProtein +85%
Contains more OtherOther +89.6%
~equal in Carbs ~20.69g
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1930.8%
Contains more Poly. FatPolyunsaturated fat +340%
Contains less Sat. FatSaturated fat -57.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.