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  6. Yardlong beans vs. Lablab

Yardlong beans vs. Lablab — In-Depth Nutrition Comparison

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How are yardlong beans and lablab different?

  • Yardlong beans is richer in vitamin C, folate, and vitamin A, while lablab is higher in iron, copper, zinc, vitamin B1, manganese, magnesium, and phosphorus.
  • Lablab covers your daily need for iron, 45% more than yardlong beans.
  • Yardlong beans has a higher glycemic index (86) than lablab (45).

Yardlong bean, cooked, boiled, drained, without salt and Hyacinth beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +16.2%
Contains more IronIron +367.3%
Contains more CopperCopper +625.5%
Contains more ZincZinc +691.7%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +86.7%
~equal in Calcium ~40mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Lablab
Lablab
3
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 B2Vitamin B2 +167.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more FolateFolate +1025%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B5Vitamin B5 +519.6%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Lablab DV% diff.
Iron 0.98mg 4.58mg 45%
Copper 0.047mg 0.341mg 33%
Zinc 0.36mg 2.85mg 23%
Vitamin C 16.2mg 0mg 18%
Vitamin B1 0.085mg 0.27mg 15%
Manganese 0.201mg 0.482mg 12%
Protein 2.53g 8.14g 11%
Folate 45µg 4µg 10%
Magnesium 42mg 82mg 10%
Phosphorus 57mg 120mg 9%
Vitamin B5 0.051mg 0.316mg 5%
Vitamin B2 0.099mg 0.037mg 5%
Calories 47kcal 117kcal 4%
Carbs 9.18g 20.69g 4%
Vitamin A 23µg 0µg 3%
Selenium 1.5µg 2.8µg 2%
Polyunsaturated fat 0.042g 0.245g 1%
Potassium 290mg 337mg 1%
Vitamin B3 0.63mg 0.411mg 1%
Vitamin B6 0.024mg 0.037mg 1%
Fats 0.1g 0.58g 1%
Net carbs 9.18g 20.69g N/A
Calcium 44mg 40mg 0%
Sodium 4mg 7mg 0%
Saturated fat 0.026g 0.099g 0%
Monounsaturated fat 0.009g 0.026g 0%
Tryptophan 0.029mg 0.068mg 0%
Threonine 0.094mg 0.315mg 0%
Isoleucine 0.135mg 0.39mg 0%
Leucine 0.18mg 0.691mg 0%
Lysine 0.166mg 0.556mg 0%
Methionine 0.036mg 0.065mg 0%
Phenylalanine 0.139mg 0.41mg 0%
Valine 0.146mg 0.422mg 0%
Histidine 0.082mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +26.5%
Contains more ProteinProtein +221.7%
Contains more FatsFats +480%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -73.7%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +483.3%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.