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  6. Yam vs. Lablab

Yam vs. Lablab — In-Depth Nutrition Comparison

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How are yam and lablab different?

  • Yam is higher in vitamin B6, vitamin C, and potassium; however, lablab is richer in iron, zinc, copper, magnesium, vitamin B1, and phosphorus.
  • Daily need coverage for iron for lablab is 51% higher.

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

Infographic

Yam 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.
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 more PotassiumPotassium +142.1%
Contains more MagnesiumMagnesium +290.5%
Contains more CalciumCalcium +135.3%
Contains more IronIron +748.1%
Contains more CopperCopper +91.6%
Contains more ZincZinc +1087.5%
Contains more PhosphorusPhosphorus +118.2%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +21.4%
Contains more SeleniumSelenium +300%

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.
Yam
Yam
8
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 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 B3Vitamin B3 +34.3%
Contains more Vitamin B6Vitamin B6 +691.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +475%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +141.1%
Contains more Vitamin B2Vitamin B2 +15.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Lablab DV% diff.
Iron 0.54mg 4.58mg 51%
Zinc 0.24mg 2.85mg 24%
Vitamin B6 0.293mg 0.037mg 20%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.341mg 18%
Fiber 4.1g 16%
Magnesium 21mg 82mg 15%
Potassium 816mg 337mg 14%
Protein 1.53g 8.14g 13%
Vitamin B1 0.112mg 0.27mg 13%
Phosphorus 55mg 120mg 9%
Folate 23µg 4µg 5%
Manganese 0.397mg 0.482mg 4%
Selenium 0.7µg 2.8µg 4%
Choline 16.5mg 3%
Calcium 17mg 40mg 2%
Carbs 27.88g 20.69g 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.076g 0.245g 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.58g 1%
Vitamin B3 0.552mg 0.411mg 1%
Calories 118kcal 117kcal 0%
Net carbs 23.78g 20.69g N/A
Sugar 0.5g N/A
Sodium 9mg 7mg 0%
Vitamin B2 0.032mg 0.037mg 0%
Vitamin B5 0.314mg 0.316mg 0%
Saturated fat 0.037g 0.099g 0%
Monounsaturated fat 0.006g 0.026g 0%
Tryptophan 0.012mg 0.068mg 0%
Threonine 0.054mg 0.315mg 0%
Isoleucine 0.052mg 0.39mg 0%
Leucine 0.096mg 0.691mg 0%
Lysine 0.059mg 0.556mg 0%
Methionine 0.021mg 0.065mg 0%
Phenylalanine 0.071mg 0.41mg 0%
Valine 0.062mg 0.422mg 0%
Histidine 0.034mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 CarbsCarbs +34.8%
Contains more ProteinProtein +432%
Contains more FatsFats +241.2%
Contains more OtherOther +78%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -62.6%
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +222.4%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.