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  6. Broccoli vs. Ladyfinger

Broccoli vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between broccoli and ladyfinger

  • Broccoli has more vitamin C, while ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and vitamin B3.
  • Broccoli covers your daily need for vitamin C, 99% more than ladyfinger.
  • The amount of saturated fat in broccoli is lower.

These are the specific foods used in this comparison Broccoli, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +75%
Contains more PotassiumPotassium +179.6%
Contains less SodiumSodium -77.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +390.4%
Contains more CopperCopper +93.9%
Contains more ZincZinc +178%
Contains more PhosphorusPhosphorus +162.1%
Contains more ManganeseManganese +14.3%
~equal in Calcium ~47mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 B6Vitamin B6 +43.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +438.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +265.8%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Broccoli Ladyfinger DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 85%
Cholesterol 0mg 221mg 74%
Iron 0.73mg 3.58mg 36%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.117mg 0.428mg 24%
Carbs 6.64g 59.7g 18%
Vitamin B1 0.071mg 0.284mg 18%
Protein 2.82g 10.6g 16%
Calories 34kcal 363kcal 16%
Phosphorus 66mg 173mg 15%
Vitamin A 31µg 167µg 15%
Saturated fat 0.039g 3.022g 14%
Fats 0.37g 9.1g 13%
Vitamin B5 0.573mg 1.116mg 11%
Vitamin B3 0.639mg 2.104mg 9%
Polyunsaturated fat 0.038g 1.423g 9%
Monounsaturated fat 0.011g 3.745g 9%
Zinc 0.41mg 1.14mg 7%
Potassium 316mg 113mg 6%
Fiber 2.6g 1g 6%
Sodium 33mg 147mg 5%
Copper 0.049mg 0.095mg 5%
Selenium 2.5µg 5%
Vitamin E 0.78mg 5%
Folate 63µg 77µg 4%
Vitamin B6 0.175mg 0.122mg 4%
Choline 18.7mg 3%
Magnesium 21mg 12mg 2%
Fructose 0.68g 1%
Manganese 0.21mg 0.24mg 1%
Net carbs 4.04g 58.7g N/A
Calcium 47mg 47mg 0%
Sugar 1.7g N/A
Tryptophan 0.033mg 0.133mg 0%
Threonine 0.088mg 0.467mg 0%
Isoleucine 0.079mg 0.516mg 0%
Leucine 0.129mg 0.861mg 0%
Lysine 0.135mg 0.679mg 0%
Methionine 0.038mg 0.268mg 0%
Phenylalanine 0.117mg 0.511mg 0%
Valine 0.125mg 0.579mg 0%
Histidine 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 WaterWater +357.9%
Contains more ProteinProtein +275.9%
Contains more FatsFats +2359.5%
Contains more CarbsCarbs +799.1%
Contains more OtherOther +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -98.7%
Contains more Mono. FatMonounsaturated fat +33945.5%
Contains more Poly. FatPolyunsaturated fat +3644.7%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.