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Wild rice vs Lablab - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Lablab?

  • Wild rice is richer in Phosphorus, Vitamin B3, Manganese, Zinc, Vitamin B6, Folate, Magnesium, Copper, and Vitamin B2, while Lablab is higher in Iron.
  • Wild rice's daily need coverage for Phosphorus is 45% higher.
  • Lablab has 24 times less Folate than Wild rice. Wild rice has 95µg of Folate, while Lablab has 4µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +115.9%
Contains more Phosphorus +260.8%
Contains more Potassium +26.7%
Contains more Zinc +109.1%
Contains more Copper +53.7%
Contains more Calcium +90.5%
Contains more Iron +133.7%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Magnesium +115.9%
Contains more Phosphorus +260.8%
Contains more Potassium +26.7%
Contains more Zinc +109.1%
Contains more Copper +53.7%
Contains more Calcium +90.5%
Contains more Iron +133.7%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin B2 +608.1%
Contains more Vitamin B3 +1538.2%
Contains more Vitamin B5 +239.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +2275%
Contains more Vitamin B1 +134.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +608.1%
Contains more Vitamin B3 +1538.2%
Contains more Vitamin B5 +239.9%
Contains more Vitamin B6 +956.8%
Contains more Folate +2275%
Contains more Vitamin B1 +134.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Lablab
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Lablab Opinion
Net carbs 68.7g 20.69g Wild rice
Protein 14.73g 8.14g Wild rice
Fats 1.08g 0.58g Wild rice
Carbs 74.9g 20.69g Wild rice
Calories 357kcal 117kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Lablab
Fiber 6.2g g Wild rice
Calcium 21mg 40mg Lablab
Iron 1.96mg 4.58mg Lablab
Magnesium 177mg 82mg Wild rice
Phosphorus 433mg 120mg Wild rice
Potassium 427mg 337mg Wild rice
Sodium 7mg 7mg
Zinc 5.96mg 2.85mg Wild rice
Copper 0.524mg 0.341mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.27mg Lablab
Vitamin B2 0.262mg 0.037mg Wild rice
Vitamin B3 6.733mg 0.411mg Wild rice
Vitamin B5 1.074mg 0.316mg Wild rice
Vitamin B6 0.391mg 0.037mg Wild rice
Folate 95µg 4µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.068mg Wild rice
Threonine 0.469mg 0.315mg Wild rice
Isoleucine 0.618mg 0.39mg Wild rice
Leucine 1.018mg 0.691mg Wild rice
Lysine 0.629mg 0.556mg Wild rice
Methionine 0.438mg 0.065mg Wild rice
Phenylalanine 0.721mg 0.41mg Wild rice
Valine 0.858mg 0.422mg Wild rice
Histidine 0.384mg 0.233mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.099g Lablab
Monounsaturated Fat 0.159g 0.026g Wild rice
Polyunsaturated fat 0.676g 0.245g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
10
Lablab
Mineral Summary Score
96
Wild rice
64
Lablab

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
49%
Lablab
Carbohydrates
75%
Wild rice
21%
Lablab
Fats
5%
Wild rice
3%
Lablab

Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.8)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 12)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.