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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
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" 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 Calcium +1233.3%
Contains more Iron +717.9%
Contains more Magnesium +110.3%
Contains more Phosphorus +16.5%
Contains more Potassium +291.9%
Contains more Zinc +301.4%
Contains more Copper +221.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains less Sodium -42.9%
Contains more Calcium +1233.3%
Contains more Iron +717.9%
Contains more Magnesium +110.3%
Contains more Phosphorus +16.5%
Contains more Potassium +291.9%
Contains more Zinc +301.4%
Contains more Copper +221.7%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Brown rice Lablab Opinion
Net carbs 23.98g 20.69g Brown rice
Protein 2.74g 8.14g Lablab
Fats 0.97g 0.58g Brown rice
Carbs 25.58g 20.69g Brown rice
Calories 123kcal 117kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Lablab
Fiber 1.6g g Brown rice
Calcium 3mg 40mg Lablab
Iron 0.56mg 4.58mg Lablab
Magnesium 39mg 82mg Lablab
Phosphorus 103mg 120mg Lablab
Potassium 86mg 337mg Lablab
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 2.85mg Lablab
Copper 0.106mg 0.341mg Lablab
Vitamin A 0IU 0IU
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 9µg 4µg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.099g Lablab
Monounsaturated Fat 0.369g 0.026g Brown rice
Polyunsaturated fat 0.366g 0.245g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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

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.