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  6. Sweet potato vs. Lablab

Sweet potato vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and lablab

  • Sweet potato is higher in vitamin A, vitamin B6, and vitamin B5, yet lablab is higher in iron, zinc, copper, vitamin B1, magnesium, phosphorus, and manganese.
  • Sweet potato covers your daily vitamin A needs 284% more than lablab.
  • Sweet potato contains 6 times more vitamin B6 than lablab. While sweet potato contains 0.209mg of vitamin B6, lablab contains only 0.037mg.
  • The glycemic index of lablab is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 MagnesiumMagnesium +228%
Contains more CalciumCalcium +33.3%
Contains more IronIron +650.8%
Contains more CopperCopper +125.8%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +155.3%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +86.8%
Contains more SeleniumSelenium +366.7%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Lablab
Lablab
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin B6Vitamin B6 +464.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Lablab DV% diff.
Vitamin A 709µg 0µg 79%
Iron 0.61mg 4.58mg 50%
Zinc 0.3mg 2.85mg 23%
Copper 0.151mg 0.341mg 21%
Vitamin B1 0.078mg 0.27mg 16%
Magnesium 25mg 82mg 14%
Protein 1.57g 8.14g 13%
Vitamin B6 0.209mg 0.037mg 13%
Fiber 3g 12%
Phosphorus 47mg 120mg 10%
Vitamin B5 0.8mg 0.316mg 10%
Manganese 0.258mg 0.482mg 10%
Starch 12.65g 5%
Selenium 0.6µg 2.8µg 4%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 2%
Folate 11µg 4µg 2%
Choline 12.3mg 2%
Vitamin B2 0.061mg 0.037mg 2%
Polyunsaturated fat 0.014g 0.245g 2%
Calories 86kcal 117kcal 2%
Vitamin E 0.26mg 2%
Sodium 55mg 7mg 2%
Calcium 30mg 40mg 1%
Fats 0.05g 0.58g 1%
Fructose 0.7g 1%
Vitamin B3 0.557mg 0.411mg 1%
Carbs 20.12g 20.69g 0%
Net carbs 17.12g 20.69g N/A
Potassium 337mg 337mg 0%
Sugar 4.18g N/A
Saturated fat 0.018g 0.099g 0%
Monounsaturated fat 0.001g 0.026g 0%
Tryptophan 0.031mg 0.068mg 0%
Threonine 0.083mg 0.315mg 0%
Isoleucine 0.055mg 0.39mg 0%
Leucine 0.092mg 0.691mg 0%
Lysine 0.066mg 0.556mg 0%
Methionine 0.029mg 0.065mg 0%
Phenylalanine 0.089mg 0.41mg 0%
Valine 0.086mg 0.422mg 0%
Histidine 0.031mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +11.8%
Contains more ProteinProtein +418.5%
Contains more FatsFats +1060%
Contains more OtherOther +49%
~equal in Carbs ~20.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Lablab
Lablab
2
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 less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +1650%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.