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  6. Flour vs. Lablab

Flour vs. Lablab — In-Depth Nutrition Comparison

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How are flour and lablab different?

  • Flour is higher in selenium, folate, vitamin B1, vitamin B2, vitamin B3, and manganese; however, lablab is richer in copper, zinc, magnesium, and potassium.
  • Daily need coverage for selenium for flour is 57% higher.
  • Flour contains 46 times more folate than lablab. While flour contains 183µg of folate, lablab contains only 4µg.
  • Lablab has a lower glycemic index (45) than flour (72).

Wheat flour, white, all-purpose, enriched, bleached and Hyacinth beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Lablab
Lablab
6
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 less SodiumSodium -71.4%
Contains more ManganeseManganese +41.5%
Contains more SeleniumSelenium +1110.7%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +215%
Contains more CopperCopper +136.8%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +11.1%
~equal in Iron ~4.58mg

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.
Flour
Flour
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Lablab
Lablab
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190.7%
Contains more Vitamin B2Vitamin B2 +1235.1%
Contains more Vitamin B3Vitamin B3 +1336.5%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4475%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Lablab DV% diff.
Selenium 33.9µg 2.8µg 57%
Folate 183µg 4µg 45%
Vitamin B1 0.785mg 0.27mg 43%
Vitamin B2 0.494mg 0.037mg 35%
Vitamin B3 5.904mg 0.411mg 34%
Copper 0.144mg 0.341mg 22%
Zinc 0.7mg 2.85mg 20%
Carbs 76.31g 20.69g 19%
Magnesium 22mg 82mg 14%
Calories 364kcal 117kcal 12%
Fiber 2.7g 11%
Manganese 0.682mg 0.482mg 9%
Potassium 107mg 337mg 7%
Protein 10.33g 8.14g 4%
Calcium 15mg 40mg 3%
Phosphorus 108mg 120mg 2%
Vitamin B5 0.438mg 0.316mg 2%
Choline 10.4mg 2%
Fats 0.98g 0.58g 1%
Iron 4.64mg 4.58mg 1%
Vitamin B6 0.044mg 0.037mg 1%
Polyunsaturated fat 0.413g 0.245g 1%
Protein per 100 calories 2.8g 7g N/A
Calories per 10 g protein 352kcal 144kcal N/A
Weight per 100 calories 27g 85g N/A
Net carbs 73.61g 20.69g N/A
Sugar 0.27g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.099g 0%
Monounsaturated fat 0.087g 0.026g 0%
Tryptophan 0.127mg 0.068mg 0%
Threonine 0.281mg 0.315mg 0%
Isoleucine 0.357mg 0.39mg 0%
Leucine 0.71mg 0.691mg 0%
Lysine 0.228mg 0.556mg 0%
Methionine 0.183mg 0.065mg 0%
Phenylalanine 0.52mg 0.41mg 0%
Valine 0.415mg 0.422mg 0%
Histidine 0.23mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Lablab
Lablab
2
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 ProteinProtein +26.9%
Contains more FatsFats +69%
Contains more CarbsCarbs +268.8%
Contains more WaterWater +479.9%
Contains more OtherOther +217.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Lablab
Lablab
1
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 more Mono. FatMonounsaturated fat +234.6%
Contains more Poly. FatPolyunsaturated fat +68.6%
Contains less Sat. FatSaturated fat -36.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.