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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
