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Rye vs. Lablab — In-Depth Nutrition Comparison

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Significant differences between rye and lablab

  • Rye has more manganese, phosphorus, vitamin B3, vitamin B5, selenium, vitamin B6, vitamin B2, folate, and magnesium; however, lablab is richer in iron.
  • Rye covers your daily manganese needs 91% more than lablab.
  • Lablab has 10 times less vitamin B3 than rye. Rye has 4.27mg of vitamin B3, while lablab has 0.411mg.
  • Lablab has a higher glycemic index. The glycemic index of lablab is 45, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Lablab
2
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 more MagnesiumMagnesium +34.1%
Contains more PotassiumPotassium +51.3%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +434.6%
Contains more SeleniumSelenium +396.4%
Contains more CalciumCalcium +66.7%
Contains more IronIron +74.1%
~equal in Copper ~0.341mg
~equal in Zinc ~2.85mg

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.
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Lablab
0
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin B2Vitamin B2 +578.4%
Contains more Vitamin B3Vitamin B3 +938.9%
Contains more Vitamin B5Vitamin B5 +360.8%
Contains more Vitamin B6Vitamin B6 +694.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Lablab DV% diff.
Manganese 2.577mg 0.482mg 91%
Fiber 15.1g 60%
Phosphorus 332mg 120mg 30%
Vitamin B3 4.27mg 0.411mg 24%
Iron 2.63mg 4.58mg 24%
Vitamin B5 1.456mg 0.316mg 23%
Vitamin B6 0.294mg 0.037mg 20%
Selenium 13.9µg 2.8µg 20%
Carbs 75.86g 20.69g 18%
Vitamin B2 0.251mg 0.037mg 16%
Calories 338kcal 117kcal 11%
Folate 38µg 4µg 9%
Magnesium 110mg 82mg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Potassium 510mg 337mg 5%
Protein 10.34g 8.14g 4%
Vitamin B1 0.316mg 0.27mg 4%
Polyunsaturated fat 0.767g 0.245g 3%
Copper 0.367mg 0.341mg 3%
Calcium 24mg 40mg 2%
Fats 1.63g 0.58g 2%
Zinc 2.65mg 2.85mg 2%
Net carbs 60.76g 20.69g N/A
Sugar 0.98g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.099g 0%
Monounsaturated fat 0.208g 0.026g 0%
Tryptophan 0.108mg 0.068mg 0%
Threonine 0.289mg 0.315mg 0%
Isoleucine 0.208mg 0.39mg 0%
Leucine 0.563mg 0.691mg 0%
Lysine 0.286mg 0.556mg 0%
Methionine 0.153mg 0.065mg 0%
Phenylalanine 0.435mg 0.41mg 0%
Valine 0.317mg 0.422mg 0%
Histidine 0.189mg 0.233mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Lablab
1
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 ProteinProtein +27%
Contains more FatsFats +181%
Contains more CarbsCarbs +266.7%
Contains more WaterWater +552.2%
~equal in Other ~1.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
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 +700%
Contains more Poly. FatPolyunsaturated fat +213.1%
Contains less Sat. FatSaturated fat -49.7%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.