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  6. Brown rice vs. Lablab

Brown rice vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Lablab

  • Brown rice is higher in Manganese, Vitamin B3, Vitamin B6, and Selenium, yet Lablab is higher in Iron, Copper, Zinc, 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.

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

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Lablab
Lablab
7
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 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

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Lablab
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 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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +51.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +67.2%
Contains more CarbsCarbs +23.6%
Contains more ProteinProtein +197.1%
Contains more OtherOther +231.8%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1319.2%
Contains more Poly. FatPolyunsaturated fat +49.4%
Contains less Sat. FatSaturated Fat -61.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Lablab Opinion
Calories 123kcal 117kcal Brown rice
Protein 2.74g 8.14g Lablab
Fats 0.97g 0.58g Brown rice
Net carbs 23.98g 20.69g Brown rice
Carbs 25.58g 20.69g Brown rice
Magnesium 39mg 82mg Lablab
Calcium 3mg 40mg Lablab
Potassium 86mg 337mg Lablab
Iron 0.56mg 4.58mg Lablab
Sugar 0.24g Lablab
Fiber 1.6g Brown rice
Copper 0.106mg 0.341mg Lablab
Zinc 0.71mg 2.85mg Lablab
Starch 24.79g Brown rice
Phosphorus 103mg 120mg Lablab
Sodium 4mg 7mg Brown rice
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.482mg Brown rice
Selenium 5.8µg 2.8µg Brown rice
Vitamin B1 0.178mg 0.27mg Lablab
Vitamin B2 0.069mg 0.037mg Brown rice
Vitamin B3 2.561mg 0.411mg Brown rice
Vitamin B5 0.38mg 0.316mg Brown rice
Vitamin B6 0.123mg 0.037mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 4µg Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.099g Lablab
Monounsaturated Fat 0.369g 0.026g Brown rice
Polyunsaturated fat 0.366g 0.245g Brown rice
Tryptophan 0.033mg 0.068mg Lablab
Threonine 0.095mg 0.315mg Lablab
Isoleucine 0.109mg 0.39mg Lablab
Leucine 0.214mg 0.691mg Lablab
Lysine 0.099mg 0.556mg Lablab
Methionine 0.058mg 0.065mg Lablab
Phenylalanine 0.133mg 0.41mg Lablab
Valine 0.151mg 0.422mg Lablab
Histidine 0.066mg 0.233mg Lablab
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Brown rice
9%
Lablab
Minerals Daily Need Coverage Score
32%
Brown rice
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.161g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 21)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.