Brown rice vs. Lablab — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and lablab

Brown rice is higher in manganese, vitamin B3, and vitamin B6, yet lablab is higher in iron, copper, zinc, protein, magnesium, vitamin B1, and potassium.
Lablab covers your daily iron needs 50% more than brown rice.
Brown rice contains 6 times more vitamin B3 than lablab. While brown rice contains 2.561mg of vitamin B3, lablab contains only 0.411mg.
The glycemic index of lablab is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Lablab

Contains less SodiumSodium	-42.9%
Contains more ManganeseManganese	+102.1%
Contains more SeleniumSelenium	+107.1%

Contains more MagnesiumMagnesium	+110.3%
Contains more CalciumCalcium	+1233.3%
Contains more PotassiumPotassium	+291.9%
Contains more IronIron	+717.9%
Contains more CopperCopper	+221.7%
Contains more ZincZinc	+301.4%
Contains more PhosphorusPhosphorus	+16.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Lablab

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+86.5%
Contains more Vitamin B3Vitamin B3	+523.1%
Contains more Vitamin B5Vitamin B5	+20.3%
Contains more Vitamin B6Vitamin B6	+232.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+125%

Contains more Vitamin B1Vitamin B1

+51.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.56mg	4.58mg	50%
Copper	0.106mg	0.341mg	26%
Manganese	0.974mg	0.482mg	21%
Zinc	0.71mg	2.85mg	19%
Vitamin B3	2.561mg	0.411mg	13%
Protein	2.74g	8.14g	11%
Magnesium	39mg	82mg	10%
Starch	24.79g		10%
Vitamin B1	0.178mg	0.27mg	8%
Potassium	86mg	337mg	7%
Vitamin B6	0.123mg	0.037mg	7%
Fiber	1.6g		6%
Selenium	5.8µg	2.8µg	5%
Calcium	3mg	40mg	4%
Carbs	25.58g	20.69g	2%
Phosphorus	103mg	120mg	2%
Vitamin B2	0.069mg	0.037mg	2%
Choline	9.2mg		2%
Omega-6 (Linoleic acid)	0.355g		2%
Fats	0.97g	0.58g	1%
Vitamin E	0.17mg		1%
Vitamin B5	0.38mg	0.316mg	1%
Folate	9µg	4µg	1%
Saturated fat	0.26g	0.099g	1%
Monounsaturated fat	0.369g	0.026g	1%
Polyunsaturated fat	0.366g	0.245g	1%
Omega-3 (ALA)	0.011g		1%
Calories	123kcal	117kcal	0%
Protein per 100 calories	2.2g	7g	N/A
Calories per 10 g protein	449kcal	144kcal	N/A
Weight per 100 calories	81g	85g	N/A
Net carbs	23.98g	20.69g	N/A
Sugar	0.24g		N/A
Sodium	4mg	7mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.033mg	0.068mg	0%
Threonine	0.095mg	0.315mg	0%
Isoleucine	0.109mg	0.39mg	0%
Leucine	0.214mg	0.691mg	0%
Lysine	0.099mg	0.556mg	0%
Methionine	0.058mg	0.065mg	0%
Phenylalanine	0.133mg	0.41mg	0%
Valine	0.151mg	0.422mg	0%
Histidine	0.066mg	0.233mg	0%