Wafer vs. Lablab — In-Depth Nutrition Comparison
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A recap on differences between wafer and lablab
- Wafer is higher in vitamin B2, vitamin B3, copper, folate, and manganese, yet lablab is higher in zinc, iron, and magnesium.
- Wafer covers your daily sodium needs 25% more than lablab.
- Wafer contains 43 times more saturated fat than lablab. While wafer contains 4.241g of saturated fat, lablab contains only 0.099g.
- The amount of sodium in lablab is lower.
- The glycemic index of lablab is lower.
Food varieties used in this article are Cookies, chocolate wafers 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 CopperCopper | +35.8% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +103.6% |
| Contains more MagnesiumMagnesium | +54.7% |
| Contains more CalciumCalcium | +29% |
| Contains more PotassiumPotassium | +60.5% |
| Contains more IronIron | +14.2% |
| Contains more ZincZinc | +161.5% |
| Contains less SodiumSodium | -98.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +618.9% |
| Contains more Vitamin B3Vitamin B3 | +595.4% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +37.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1075% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2348.3% |
| Contains more CarbsCarbs | +251.4% |
| Contains more OtherOther | +37% |
| Contains more ProteinProtein | +23.3% |
| Contains more WaterWater | +1436.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18611.5% |
| Contains more Poly. FatPolyunsaturated fat | +1595.1% |
| Contains less Sat. FatSaturated fat | -97.7% |
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 price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 4.153g | 0.245g | 26% |
| Sodium | 580mg | 7mg | 25% |
| Fats | 14.2g | 0.58g | 21% |
| Saturated fat | 4.241g | 0.099g | 19% |
| Vitamin B2 | 0.266mg | 0.037mg | 18% |
| Carbs | 72.7g | 20.69g | 17% |
| Calories | 433kcal | 117kcal | 16% |
| Zinc | 1.09mg | 2.85mg | 16% |
| Vitamin B3 | 2.858mg | 0.411mg | 15% |
| Fiber | 3.4g | 14% | |
| Copper | 0.463mg | 0.341mg | 14% |
| Monounsaturated fat | 4.865g | 0.026g | 12% |
| Folate | 47µg | 4µg | 11% |
| Manganese | 0.696mg | 0.482mg | 9% |
| Iron | 4.01mg | 4.58mg | 7% |
| Magnesium | 53mg | 82mg | 7% |
| Vitamin B1 | 0.203mg | 0.27mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Selenium | 5.7µg | 2.8µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 210mg | 337mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Protein | 6.6g | 8.14g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Phosphorus | 132mg | 120mg | 2% |
| Vitamin B6 | 0.051mg | 0.037mg | 1% |
| Vitamin B5 | 0.381mg | 0.316mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Calcium | 31mg | 40mg | 1% |
| Net carbs | 69.3g | 20.69g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.068mg | 0% |
| Threonine | 0.22mg | 0.315mg | 0% |
| Isoleucine | 0.261mg | 0.39mg | 0% |
| Leucine | 0.447mg | 0.691mg | 0% |
| Lysine | 0.281mg | 0.556mg | 0% |
| Methionine | 0.105mg | 0.065mg | 0% |
| Phenylalanine | 0.308mg | 0.41mg | 0% |
| Valine | 0.323mg | 0.422mg | 0% |
| Histidine | 0.128mg | 0.233mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
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
21%
9%
Minerals Daily Need Coverage Score
65%
59%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $0.8)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lablab is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Lablab contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Lablab is lower in Saturated fat (difference - 4.142g)
Which food is lower in glycemic index?
Lablab is lower in glycemic index (difference - 16)
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.