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Avocado vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between avocadoes and ladyfinger

  • Avocadoes have more fiber, vitamin C, potassium, and copper; however, ladyfinger is richer in iron, vitamin B1,2, vitamin B2, vitamin B1, and phosphorus.
  • Ladyfinger covers your daily cholesterol needs 74% more than avocadoes.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Avocado vs Ladyfinger infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +329.2%
Contains more CopperCopper +100%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +291.7%
Contains more IronIron +550.9%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +232.7%
Contains more ManganeseManganese +69%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +110.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2285.7%
Contains more Vitamin B1Vitamin B1 +323.9%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~77µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 FatsFats +61.1%
Contains more WaterWater +275.5%
Contains more OtherOther +43.6%
Contains more ProteinProtein +430%
Contains more CarbsCarbs +599.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +161.7%
Contains more Poly. FatPolyunsaturated fat +27.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.55mg 3.58mg 38%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.13mg 0.428mg 23%
Fiber 6.7g 1g 23%
Vitamin K 21µg 18%
Vitamin A 7µg 167µg 18%
Vitamin B1 0.067mg 0.284mg 18%
Carbs 8.53g 59.7g 17%
Protein 2g 10.6g 17%
Phosphorus 52mg 173mg 17%
Monounsaturated fat 9.799g 3.745g 15%
Vitamin E 2.07mg 14%
Potassium 485mg 113mg 11%
Vitamin C 10mg 0mg 11%
Copper 0.19mg 0.095mg 11%
Vitamin B6 0.257mg 0.122mg 10%
Calories 160kcal 363kcal 10%
Fats 14.66g 9.1g 9%
Sodium 7mg 147mg 6%
Vitamin B5 1.389mg 1.116mg 5%
Zinc 0.64mg 1.14mg 5%
Saturated fat 2.126g 3.022g 4%
Manganese 0.142mg 0.24mg 4%
Calcium 12mg 47mg 4%
Magnesium 29mg 12mg 4%
Choline 14.2mg 3%
Polyunsaturated fat 1.816g 1.423g 3%
Vitamin B3 1.738mg 2.104mg 2%
Folate 81µg 77µg 1%
Selenium 0.4µg 1%
Net carbs 1.83g 58.7g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.133mg 0%
Threonine 0.073mg 0.467mg 0%
Isoleucine 0.084mg 0.516mg 0%
Leucine 0.143mg 0.861mg 0%
Lysine 0.132mg 0.679mg 0%
Methionine 0.038mg 0.268mg 0%
Phenylalanine 0.097mg 0.511mg 0%
Valine 0.107mg 0.579mg 0%
Histidine 0.049mg 0.248mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
39%
Ladyfinger
Minerals Daily Need Coverage Score
21%
Avocado
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 40)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.896g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.