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  6. Wild rice vs. Lablab

Wild rice vs. Lablab — In-Depth Nutrition Comparison

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What are the differences between wild rice and lablab?

  • Wild rice is higher in vitamin B6, folate, and vitamin B3; however, lablab is richer in iron, copper, vitamin B1, zinc, magnesium, manganese, and potassium.
  • Lablab's daily need coverage for iron is 50% more.
  • Lablab contains 7 times less folate than wild rice. Wild rice contains 26µg of folate, while lablab contains 4µg.
  • Lablab has a lower glycemic index (45) than wild rice (57).

We used Wild rice, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +663.3%
Contains more CopperCopper +181.8%
Contains more ZincZinc +112.7%
Contains more PhosphorusPhosphorus +46.3%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +250%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +135.1%
Contains more Vitamin B3Vitamin B3 +213.1%
Contains more Vitamin B6Vitamin B6 +264.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +550%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +419.2%
Contains more Vitamin B5Vitamin B5 +105.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Lablab DV% diff.
Iron 0.6mg 4.58mg 50%
Copper 0.121mg 0.341mg 24%
Vitamin B1 0.052mg 0.27mg 18%
Zinc 1.34mg 2.85mg 14%
Magnesium 32mg 82mg 12%
Manganese 0.282mg 0.482mg 9%
Vitamin B6 0.135mg 0.037mg 8%
Protein 3.99g 8.14g 8%
Potassium 101mg 337mg 7%
Fiber 1.8g 7%
Folate 26µg 4µg 6%
Vitamin B3 1.287mg 0.411mg 5%
Phosphorus 82mg 120mg 5%
Selenium 0.8µg 2.8µg 4%
Vitamin B2 0.087mg 0.037mg 4%
Calcium 3mg 40mg 4%
Vitamin B5 0.154mg 0.316mg 3%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Calories 101kcal 117kcal 1%
Fats 0.34g 0.58g 0%
Carbs 21.34g 20.69g 0%
Net carbs 19.54g 20.69g N/A
Sugar 0.73g N/A
Sodium 3mg 7mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.049g 0.099g 0%
Monounsaturated fat 0.05g 0.026g 0%
Polyunsaturated fat 0.213g 0.245g 0%
Tryptophan 0.049mg 0.068mg 0%
Threonine 0.127mg 0.315mg 0%
Isoleucine 0.167mg 0.39mg 0%
Leucine 0.276mg 0.691mg 0%
Lysine 0.17mg 0.556mg 0%
Methionine 0.119mg 0.065mg 0%
Phenylalanine 0.195mg 0.41mg 0%
Valine 0.232mg 0.422mg 0%
Histidine 0.104mg 0.233mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Lablab
Lablab
3
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 +104%
Contains more FatsFats +70.6%
Contains more OtherOther +265%
~equal in Carbs ~20.69g
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +92.3%
Contains more Poly. FatPolyunsaturated fat +15%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.