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  6. Semolina vs. Lablab

Semolina vs. Lablab — In-Depth Nutrition Comparison

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The main differences between semolina and lablab

  • Semolina is richer in vitamin B6, selenium, vitamin B3, manganese, and vitamin B5, yet lablab is richer in iron, zinc, magnesium, and copper.
  • Daily need coverage for iron for lablab is 48% higher.
  • Semolina contains 12 times more vitamin B3 than lablab. Semolina contains 5.048mg of vitamin B3, while lablab contains 0.411mg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Lablab
Lablab
5
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 CalciumCalcium +77.5%
Contains more PhosphorusPhosphorus +27.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +114.7%
Contains more SeleniumSelenium +610.7%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +518.9%
Contains more CopperCopper +20.1%
Contains more ZincZinc +179.4%

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 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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Lablab
Lablab
1
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 B2Vitamin B2 +35.1%
Contains more Vitamin B3Vitamin B3 +1128.2%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more Vitamin B6Vitamin B6 +1121.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +20.5%
~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 Semolina Lablab DV% diff.
Iron 0.74mg 4.58mg 48%
Vitamin B6 0.452mg 0.037mg 32%
Selenium 19.9µg 2.8µg 31%
Vitamin B3 5.048mg 0.411mg 29%
Starch 68.29g 28%
Manganese 1.035mg 0.482mg 24%
Carbs 80.89g 20.69g 20%
Zinc 1.02mg 2.85mg 17%
Calories 374kcal 117kcal 13%
Magnesium 27mg 82mg 13%
Fiber 1.8g 7%
Vitamin B5 0.672mg 0.316mg 7%
Copper 0.284mg 0.341mg 6%
Potassium 174mg 337mg 5%
Phosphorus 153mg 120mg 5%
Vitamin B1 0.224mg 0.27mg 4%
Calcium 71mg 40mg 3%
Protein 7.51g 8.14g 1%
Fats 1.03g 0.58g 1%
Vitamin B2 0.05mg 0.037mg 1%
Folate 8µg 4µg 1%
Saturated fat 0.294g 0.099g 1%
Monounsaturated fat 0.258g 0.026g 1%
Polyunsaturated fat 0.322g 0.245g 1%
Protein per 100 calories 2g 7g N/A
Calories per 10 g protein 498kcal 144kcal N/A
Weight per 100 calories 27g 85g N/A
Net carbs 79.09g 20.69g N/A
Sugar 0.33g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.068mg 0%
Threonine 0.271mg 0.315mg 0%
Isoleucine 0.339mg 0.39mg 0%
Leucine 0.656mg 0.691mg 0%
Lysine 0.215mg 0.556mg 0%
Methionine 0.183mg 0.065mg 0%
Phenylalanine 0.398mg 0.41mg 0%
Valine 0.47mg 0.422mg 0%
Histidine 0.185mg 0.233mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 FatsFats +77.6%
Contains more CarbsCarbs +291%
Contains more WaterWater +601.1%
Contains more OtherOther +105.6%
~equal in Protein ~8.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +892.3%
Contains more Poly. FatPolyunsaturated fat +31.4%
Contains less Sat. FatSaturated fat -66.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.