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  6. Cheese vs. Ladyfinger

Cheese vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between cheese and ladyfinger

  • Cheese has more calcium, phosphorus, zinc, and vitamin B12; however, ladyfinger has more iron, vitamin B1, and vitamin B5.
  • Cheese's daily need coverage for saturated fat is 79% more.
  • Cheese has 15 times more calcium than ladyfinger. Cheese has 710mg of calcium, while ladyfinger has 47mg.
  • Ladyfinger is lower in saturated fat.

The food varieties used in the comparison are Cheese, cheddar and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +125%
Contains more CalciumCalcium +1410.6%
Contains more ZincZinc +219.3%
Contains more PhosphorusPhosphorus +163%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +2457.1%
Contains more CopperCopper +216.7%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +788.9%

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.
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +97.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +879.3%
Contains more Vitamin B3Vitamin B3 +3466.1%
Contains more Vitamin B5Vitamin B5 +172.2%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more FolateFolate +185.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

Nutrient Cheese Ladyfinger DV% diff.
Saturated fat 18.867g 3.022g 72%
Calcium 710mg 47mg 66%
Selenium 28.5µg 52%
Iron 0.14mg 3.58mg 43%
Cholesterol 99mg 221mg 41%
Phosphorus 455mg 173mg 40%
Fats 33.31g 9.1g 37%
Protein 22.87g 10.6g 25%
Zinc 3.64mg 1.14mg 23%
Sodium 653mg 147mg 22%
Vitamin B1 0.029mg 0.284mg 21%
Carbs 3.09g 59.7g 19%
Vitamin A 330µg 167µg 18%
Vitamin B12 1.1µg 0.75µg 15%
Monounsaturated fat 9.246g 3.745g 14%
Vitamin B5 0.41mg 1.116mg 14%
Folate 27µg 77µg 13%
Vitamin B3 0.059mg 2.104mg 13%
Manganese 0.027mg 0.24mg 9%
Copper 0.03mg 0.095mg 7%
Vitamin E 0.71mg 5%
Fiber 0g 1g 4%
Magnesium 27mg 12mg 4%
Vitamin B6 0.066mg 0.122mg 4%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin D 24IU 3%
Calories 404kcal 363kcal 2%
Vitamin K 2.4µg 2%
Potassium 76mg 113mg 1%
Net carbs 3.09g 58.7g N/A
Sugar 0.48g N/A
Vitamin B2 0.428mg 0.428mg 0%
Trans fat 0.917g N/A
Polyunsaturated fat 1.421g 1.423g 0%
Tryptophan 0.547mg 0.133mg 0%
Threonine 1.044mg 0.467mg 0%
Isoleucine 1.206mg 0.516mg 0%
Leucine 1.939mg 0.861mg 0%
Lysine 1.025mg 0.679mg 0%
Methionine 0.547mg 0.268mg 0%
Phenylalanine 1.074mg 0.511mg 0%
Valine 1.404mg 0.579mg 0%
Histidine 0.547mg 0.248mg 0%
Omega-3 - EPA 0.01g 0.004g N/A
Omega-3 - DHA 0.001g 0.036g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +115.8%
Contains more FatsFats +266%
Contains more WaterWater +89.8%
Contains more OtherOther +237.3%
Contains more CarbsCarbs +1832%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +146.9%
Contains less Sat. FatSaturated fat -84%
~equal in Polyunsaturated fat ~1.423g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.