Semolina vs. Lablab — In-Depth Nutrition Comparison
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The main differences between semolina and lablab
- Semolina is richer in vitamin B6, selenium, vitamin B3, manganese, and vitamin B5, yet lablab is richer in iron, zinc, magnesium, and copper.
- Daily need coverage for iron for lablab is 48% higher.
- Semolina contains 12 times more vitamin B3 than lablab. Semolina contains 5.048mg of vitamin B3, while lablab contains 0.411mg.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Hyacinth beans, mature seeds, cooked, boiled, without salt.
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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.
| Contains more CalciumCalcium | +77.5% |
| Contains more PhosphorusPhosphorus | +27.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +114.7% |
| Contains more SeleniumSelenium | +610.7% |
| Contains more MagnesiumMagnesium | +203.7% |
| Contains more PotassiumPotassium | +93.7% |
| Contains more IronIron | +518.9% |
| Contains more CopperCopper | +20.1% |
| Contains more ZincZinc | +179.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35.1% |
| Contains more Vitamin B3Vitamin B3 | +1128.2% |
| Contains more Vitamin B5Vitamin B5 | +112.7% |
| Contains more Vitamin B6Vitamin B6 | +1121.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +77.6% |
| Contains more CarbsCarbs | +291% |
| Contains more WaterWater | +601.1% |
| Contains more OtherOther | +105.6% |
~equal in
Protein
~8.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +892.3% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
| Contains less Sat. FatSaturated fat | -66.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.74mg | 4.58mg | 48% |
| Vitamin B6 | 0.452mg | 0.037mg | 32% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Vitamin B3 | 5.048mg | 0.411mg | 29% |
| Starch | 68.29g | 28% | |
| Manganese | 1.035mg | 0.482mg | 24% |
| Carbs | 80.89g | 20.69g | 20% |
| Zinc | 1.02mg | 2.85mg | 17% |
| Calories | 374kcal | 117kcal | 13% |
| Magnesium | 27mg | 82mg | 13% |
| Vitamin B5 | 0.672mg | 0.316mg | 7% |
| Fiber | 1.8g | 7% | |
| Copper | 0.284mg | 0.341mg | 6% |
| Potassium | 174mg | 337mg | 5% |
| Phosphorus | 153mg | 120mg | 5% |
| Vitamin B1 | 0.224mg | 0.27mg | 4% |
| Calcium | 71mg | 40mg | 3% |
| Monounsaturated fat | 0.258g | 0.026g | 1% |
| Protein | 7.51g | 8.14g | 1% |
| Vitamin B2 | 0.05mg | 0.037mg | 1% |
| Fats | 1.03g | 0.58g | 1% |
| Polyunsaturated fat | 0.322g | 0.245g | 1% |
| Folate | 8µg | 4µg | 1% |
| Saturated fat | 0.294g | 0.099g | 1% |
| Net carbs | 79.09g | 20.69g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.068mg | 0% |
| Threonine | 0.271mg | 0.315mg | 0% |
| Isoleucine | 0.339mg | 0.39mg | 0% |
| Leucine | 0.656mg | 0.691mg | 0% |
| Lysine | 0.215mg | 0.556mg | 0% |
| Methionine | 0.183mg | 0.065mg | 0% |
| Phenylalanine | 0.398mg | 0.41mg | 0% |
| Valine | 0.47mg | 0.422mg | 0% |
| Histidine | 0.185mg | 0.233mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
9%
Minerals Daily Need Coverage Score
52%
59%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Lablab is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Lablab is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Lablab is lower in glycemic index (difference - 9)
Which food is cheaper?
Lablab is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.