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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
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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
Contains less Sodium -42.9%
Contains more Iron +717.9%
Contains more Calcium +1233.3%
Contains more Potassium +291.9%
Contains more Magnesium +110.3%
Contains more Copper +221.7%
Contains more Zinc +301.4%
Contains more Phosphorus +16.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains less Sodium -42.9%
Contains more Iron +717.9%
Contains more Calcium +1233.3%
Contains more Potassium +291.9%
Contains more Magnesium +110.3%
Contains more Copper +221.7%
Contains more Zinc +301.4%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lablab
Contains more Vitamin B2 +86.5%
Contains more Vitamin B3 +523.1%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +232.4%
Contains more Folate +125%
Contains more Vitamin B1 +51.7%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 B2 +86.5%
Contains more Vitamin B3 +523.1%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +232.4%
Contains more Folate +125%
Contains more Vitamin B1 +51.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
10
Lablab
Mineral Summary Score
20
Brown rice
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 food.
Protein
16%
Brown rice
49%
Lablab
Carbohydrates
26%
Brown rice
21%
Lablab
Fats
4%
Brown rice
3%
Lablab

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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)

All nutrients comparison - raw data values

Nutrient Brown rice Lablab Opinion
Calories 123 117 Brown rice
Protein 2.74 8.14 Lablab
Fats 0.97 0.58 Brown rice
Vitamin C 0 0
Carbs 25.58 20.69 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 4.58 Lablab
Calcium 3 40 Lablab
Potassium 86 337 Lablab
Magnesium 39 82 Lablab
Sugar 0.24 Lablab
Fiber 1.6 Brown rice
Copper 0.106 0.341 Lablab
Zinc 0.71 2.85 Lablab
Starch 24.79 Brown rice
Phosphorus 103 120 Lablab
Sodium 4 7 Brown rice
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.27 Lablab
Vitamin B2 0.069 0.037 Brown rice
Vitamin B3 2.561 0.411 Brown rice
Vitamin B5 0.38 0.316 Brown rice
Vitamin B6 0.123 0.037 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 9 4 Brown rice
Trans Fat 0 0
Saturated Fat 0.26 0.099 Lablab
Monounsaturated Fat 0.369 0.026 Brown rice
Polyunsaturated fat 0.366 0.245 Brown rice
Tryptophan 0.033 0.068 Lablab
Threonine 0.095 0.315 Lablab
Isoleucine 0.109 0.39 Lablab
Leucine 0.214 0.691 Lablab
Lysine 0.099 0.556 Lablab
Methionine 0.058 0.065 Lablab
Phenylalanine 0.133 0.41 Lablab
Valine 0.151 0.422 Lablab
Histidine 0.066 0.233 Lablab
Fructose 0 Brown rice

References

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