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  6. Smoothie vs. Lablab

Smoothie vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between smoothie and lablab

  • Smoothie is higher in vitamin C, vitamin B12, and vitamin A, yet lablab is higher in iron and potassium.
  • Lablab covers your daily iron needs 55% more than smoothie.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Smoothie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Lablab
Lablab
9
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 PotassiumPotassium +1304.2%
Contains more IronIron +2953.3%
Contains less SodiumSodium -75.9%
~equal in Calcium ~40mg

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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Lablab
Lablab
4
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +98.5%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smoothie Lablab DV% diff.
Iron 0.15mg 4.58mg 55%
Copper 0.341mg 38%
Vitamin C 24.5mg 0mg 27%
Zinc 2.85mg 26%
Vitamin B1 0.27mg 23%
Manganese 0.482mg 21%
Magnesium 82mg 20%
Phosphorus 120mg 17%
Protein 1.22g 8.14g 14%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 337mg 9%
Vitamin B5 0.316mg 6%
Selenium 2.8µg 5%
Carbs 8.16g 20.69g 4%
Calories 37kcal 117kcal 4%
Vitamin B3 0.816mg 0.411mg 3%
Vitamin B6 0.082mg 0.037mg 3%
Vitamin B2 0.037mg 3%
Polyunsaturated fat 0.245g 2%
Sodium 29mg 7mg 1%
Fats 0g 0.58g 1%
Folate 4µg 1%
Net carbs 8.16g 20.69g N/A
Calcium 41mg 40mg 0%
Sugar 7.35g N/A
Saturated fat 0g 0.099g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.068mg 0%
Threonine 0.315mg 0%
Isoleucine 0.39mg 0%
Leucine 0.691mg 0%
Lysine 0.556mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.41mg 0%
Valine 0.422mg 0%
Histidine 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Lablab
Lablab
4
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 WaterWater +30.6%
Contains more ProteinProtein +567.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +329.4%

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.