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Rice vs Lablab - In-Depth Nutrition Comparison

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Summary of differences between Rice and Lablab

  • Rice has more Folate, Selenium and Vitamin B3, however Lablab is higher in Iron, Copper, Zinc, Magnesium, Phosphorus, Vitamin B1 and Potassium.
  • Lablab covers your daily need of Iron 42% more than Rice.
  • Rice has 15 times more Folate than Lablab. While Rice has 58µg of Folate, Lablab has only 4µg.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

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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
Rice
1
:
7
Lablab
Contains less Sodium -85.7%
Contains more Iron +281.7%
Contains more Calcium +300%
Contains more Potassium +862.9%
Contains more Magnesium +583.3%
Contains more Copper +394.2%
Contains more Zinc +481.6%
Contains more Phosphorus +179.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains less Sodium -85.7%
Contains more Iron +281.7%
Contains more Calcium +300%
Contains more Potassium +862.9%
Contains more Magnesium +583.3%
Contains more Copper +394.2%
Contains more Zinc +481.6%
Contains more Phosphorus +179.1%

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
Rice
6
:
2
Lablab
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +1350%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +184.6%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 B3 +259.1%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +151.4%
Contains more Folate +1350%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +184.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
10
Lablab
Mineral Summary Score
14
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 the food
Protein
16%
Rice
49%
Lablab
Carbohydrates
28%
Rice
21%
Lablab
Fats
1%
Rice
3%
Lablab

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Lablab
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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 contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.022g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Sugars?
Lablab
Lablab contains less Sugars (difference - 0.05g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 15)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.2)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Lablab Opinion
Calories 130 117 Rice
Protein 2.69 8.14 Lablab
Fats 0.28 0.58 Lablab
Vitamin C 0 0
Carbs 28.17 20.69 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 4.58 Lablab
Calcium 10 40 Lablab
Potassium 35 337 Lablab
Magnesium 12 82 Lablab
Sugars 0.05 Lablab
Fiber 0.4 Rice
Copper 0.069 0.341 Lablab
Zinc 0.49 2.85 Lablab
Starch
Phosphorus 43 120 Lablab
Sodium 1 7 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.27 Lablab
Vitamin B2 0.013 0.037 Lablab
Vitamin B3 1.476 0.411 Rice
Vitamin B5 0.39 0.316 Rice
Vitamin B6 0.093 0.037 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 4 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.099 Rice
Monounsaturated Fat 0.088 0.026 Rice
Polyunsaturated fat 0.076 0.245 Lablab
Tryptophan 0.031 0.068 Lablab
Threonine 0.096 0.315 Lablab
Isoleucine 0.116 0.39 Lablab
Leucine 0.222 0.691 Lablab
Lysine 0.097 0.556 Lablab
Methionine 0.063 0.065 Lablab
Phenylalanine 0.144 0.41 Lablab
Valine 0.164 0.422 Lablab
Histidine 0.063 0.233 Lablab
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.