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  6. Bean raw vs. Ladyfinger

Bean raw vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between bean raw and ladyfinger

  • Bean raw has more folate, copper, fiber, manganese, magnesium, potassium, vitamin B1, and phosphorus; however, ladyfinger is higher in vitamin B12.
  • Bean raw covers your daily folate needs 112% more than ladyfinger.
  • Ladyfinger contains 16 times less fiber than bean raw. Bean raw contains 15.5g of fiber, while ladyfinger contains 1g.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1366.7%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +1132.7%
Contains more IronIron +41.6%
Contains more CopperCopper +840%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +137.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +378.3%
Contains more SeleniumSelenium +∞%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 B1Vitamin B1 +151.1%
Contains more Vitamin B6Vitamin B6 +288.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +581.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +101.9%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Ladyfinger DV% diff.
Folate 525µg 77µg 112%
Copper 0.893mg 0.095mg 89%
Cholesterol 0mg 221mg 74%
Fiber 15.5g 1g 58%
Selenium 27.9µg 51%
Magnesium 176mg 12mg 39%
Manganese 1.148mg 0.24mg 39%
Potassium 1393mg 113mg 38%
Vitamin B1 0.713mg 0.284mg 36%
Phosphorus 411mg 173mg 34%
Vitamin B12 0µg 0.75µg 31%
Vitamin B6 0.474mg 0.122mg 27%
Protein 21.42g 10.6g 22%
Vitamin A 0µg 167µg 19%
Iron 5.07mg 3.58mg 19%
Vitamin B2 0.212mg 0.428mg 17%
Starch 34.17g 14%
Saturated fat 0.235g 3.022g 13%
Fats 1.23g 9.1g 12%
Choline 66.2mg 12%
Zinc 2.28mg 1.14mg 10%
Monounsaturated fat 0.229g 3.745g 9%
Calcium 113mg 47mg 7%
Vitamin B5 0.785mg 1.116mg 7%
Polyunsaturated fat 0.407g 1.423g 7%
Vitamin C 6.3mg 0mg 7%
Sodium 12mg 147mg 6%
Vitamin B3 1.174mg 2.104mg 6%
Vitamin K 5.6µg 5%
Calories 347kcal 363kcal 1%
Vitamin E 0.21mg 1%
Carbs 62.55g 59.7g 1%
Net carbs 47.05g 58.7g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.133mg 0%
Threonine 0.81mg 0.467mg 0%
Isoleucine 0.871mg 0.516mg 0%
Leucine 1.558mg 0.861mg 0%
Lysine 1.356mg 0.679mg 0%
Methionine 0.259mg 0.268mg 0%
Phenylalanine 1.095mg 0.511mg 0%
Valine 0.998mg 0.579mg 0%
Histidine 0.556mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +102.1%
Contains more OtherOther +215.5%
Contains more FatsFats +639.8%
Contains more WaterWater +72.1%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -92.2%
Contains more Mono. FatMonounsaturated fat +1535.4%
Contains more Poly. FatPolyunsaturated fat +249.6%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.