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  6. Tostada shells vs. Ladyfinger

Tostada shells vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between Tostada shells and Ladyfinger

  • Tostada shells have more Fiber, Vitamin B6, Magnesium, Copper, and Vitamin B1, however, Ladyfinger is higher in Vitamin B2, Iron, and Vitamin B5.
  • Ladyfinger covers your daily Vitamin B2 needs 26% more than Tostada shells.
  • Ladyfinger contains 6 times less Magnesium than Tostada shells. Tostada shells contain 76mg of Magnesium, while Ladyfinger contains 12mg.
  • Ladyfinger has less Sodium.

Food varieties used in this article are Tostada shells, corn and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Tostada shells vs Ladyfinger 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.
Tostada shells
Tostada shells
8
:
2
Ladyfinger
Ladyfinger
Contains more Calcium +61.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +17.3%
Contains more Potassium +109.7%
Contains more Copper +55.8%
Contains more Manganese +51.3%
Contains more Iron +134%
Contains less Sodium -77.6%
Equal in Zinc - 1.14
Tostada shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 58% 55% 87% 21% 86% 34% 50% 48% 12%
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Contains more Calcium +61.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +17.3%
Contains more Potassium +109.7%
Contains more Copper +55.8%
Contains more Manganese +51.3%
Contains more Iron +134%
Contains less Sodium -77.6%
Equal in Zinc - 1.14

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.
Tostada shells
Tostada shells
2
:
7
Ladyfinger
Ladyfinger
Contains more Vitamin B1 +24.3%
Contains more Vitamin B6 +197.5%
Contains more Vitamin B2 +355.3%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +484.3%
Tostada shells
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% 89% 22% 30% 12% 84% 0% 0% 0%
Ladyfinger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B6 +197.5%
Contains more Vitamin B2 +355.3%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +484.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tostada shells
Tostada shells
3
:
2
Ladyfinger
Ladyfinger
Contains more Fats +156.9%
Contains more Other +147.3%
Contains more Protein +72.4%
Contains more Water +487.3%
Equal in Carbs - 59.7
Tostada shells
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Ladyfinger
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more Fats +156.9%
Contains more Other +147.3%
Contains more Protein +72.4%
Contains more Water +487.3%
Equal in Carbs - 59.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tostada shells
Tostada shells
2
:
1
Ladyfinger
Ladyfinger
Contains more Monounsaturated Fat +92.7%
Contains more Polyunsaturated fat +482.2%
Contains less Saturated Fat -56.9%
Tostada shells
31% 32% 37%
Saturated Fat: 7.011 g
Monounsaturated Fat: 7.217 g
Polyunsaturated fat: 8.285 g
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Contains more Monounsaturated Fat +92.7%
Contains more Polyunsaturated fat +482.2%
Contains less Saturated Fat -56.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tostada shells Ladyfinger
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tostada shells Ladyfinger Opinion
Net carbs 58.63g 58.7g Ladyfinger
Protein 6.15g 10.6g Ladyfinger
Fats 23.38g 9.1g Tostada shells
Carbs 64.43g 59.7g Tostada shells
Calories 474kcal 363kcal Tostada shells
Starch 55.4g Tostada shells
Fiber 5.8g 1g Tostada shells
Calcium 76mg 47mg Tostada shells
Iron 1.53mg 3.58mg Ladyfinger
Magnesium 76mg 12mg Tostada shells
Phosphorus 203mg 173mg Tostada shells
Potassium 237mg 113mg Tostada shells
Sodium 657mg 147mg Ladyfinger
Zinc 1.23mg 1.14mg Tostada shells
Copper 0.148mg 0.095mg Tostada shells
Manganese 0.363mg 0.24mg Tostada shells
Selenium 2.2µg Tostada shells
Vitamin A 556IU Ladyfinger
Vitamin A RAE 167µg Ladyfinger
Vitamin B1 0.353mg 0.284mg Tostada shells
Vitamin B2 0.094mg 0.428mg Ladyfinger
Vitamin B3 1.553mg 2.104mg Ladyfinger
Vitamin B5 0.191mg 1.116mg Ladyfinger
Vitamin B6 0.363mg 0.122mg Tostada shells
Folate 77µg Ladyfinger
Vitamin B12 0.75µg Ladyfinger
Tryptophan 0.133mg Ladyfinger
Threonine 0.467mg Ladyfinger
Isoleucine 0.516mg Ladyfinger
Leucine 0.861mg Ladyfinger
Lysine 0.679mg Ladyfinger
Methionine 0.268mg Ladyfinger
Phenylalanine 0.511mg Ladyfinger
Valine 0.579mg Ladyfinger
Histidine 0.248mg Ladyfinger
Cholesterol 221mg Tostada shells
Trans Fat 0.163g Ladyfinger
Saturated Fat 7.011g 3.022g Ladyfinger
Omega-3 - DHA 0.036g Ladyfinger
Omega-3 - EPA 0.004g Ladyfinger
Monounsaturated Fat 7.217g 3.745g Tostada shells
Polyunsaturated fat 8.285g 1.423g Tostada shells
Omega-6 - Eicosadienoic acid 0.005g Tostada shells
Omega-3 - ALA 0.124g Tostada shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tostada shells Ladyfinger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Tostada shells
41%
Ladyfinger
Minerals Daily Need Coverage Score
47%
Tostada shells
35%
Ladyfinger

Comparison summary

Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 510mg)
Which food is lower in Saturated Fat?
Ladyfinger
Ladyfinger is lower in Saturated Fat (difference - 3.989g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/nutrients
  2. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.