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  6. Watercress vs. Lablab

Watercress vs. Lablab — In-Depth Nutrition Comparison

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How are watercress and lablab different?

  • Watercress is higher in vitamin A, vitamin C, and calcium; however, lablab is richer in iron, copper, zinc, vitamin B1, magnesium, manganese, and phosphorus.
  • Daily need coverage for vitamin A for watercress is 64% higher.
  • Watercress has a lower glycemic index (32) than lablab (45).

Watercress, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Lablab
Lablab
8
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 CalciumCalcium +200%
Contains more MagnesiumMagnesium +290.5%
Contains more IronIron +2190%
Contains more CopperCopper +342.9%
Contains more ZincZinc +2490.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +211.1%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Lablab
Lablab
2
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 +224.3%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +105.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Lablab DV% diff.
Vitamin K 250µg 208%
Iron 0.2mg 4.58mg 55%
Vitamin C 43mg 0mg 48%
Copper 0.077mg 0.341mg 29%
Zinc 0.11mg 2.85mg 25%
Vitamin A 160µg 0µg 18%
Vitamin B1 0.09mg 0.27mg 15%
Magnesium 21mg 82mg 15%
Protein 2.3g 8.14g 12%
Manganese 0.244mg 0.482mg 10%
Phosphorus 60mg 120mg 9%
Calcium 120mg 40mg 8%
Vitamin B6 0.129mg 0.037mg 7%
Vitamin E 1mg 7%
Carbs 1.29g 20.69g 6%
Vitamin B2 0.12mg 0.037mg 6%
Calories 11kcal 117kcal 5%
Selenium 0.9µg 2.8µg 3%
Choline 9mg 2%
Fiber 0.5g 2%
Sodium 41mg 7mg 1%
Polyunsaturated fat 0.035g 0.245g 1%
Vitamin B3 0.2mg 0.411mg 1%
Fats 0.1g 0.58g 1%
Folate 9µg 4µg 1%
Net carbs 0.79g 20.69g N/A
Potassium 330mg 337mg 0%
Sugar 0.2g N/A
Vitamin B5 0.31mg 0.316mg 0%
Saturated fat 0.027g 0.099g 0%
Monounsaturated fat 0.008g 0.026g 0%
Tryptophan 0.03mg 0.068mg 0%
Threonine 0.133mg 0.315mg 0%
Isoleucine 0.093mg 0.39mg 0%
Leucine 0.166mg 0.691mg 0%
Lysine 0.134mg 0.556mg 0%
Methionine 0.02mg 0.065mg 0%
Phenylalanine 0.114mg 0.41mg 0%
Valine 0.137mg 0.422mg 0%
Histidine 0.04mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +37.6%
Contains more ProteinProtein +253.9%
Contains more FatsFats +480%
Contains more CarbsCarbs +1503.9%
Contains more OtherOther +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -72.7%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +600%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.