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  6. Plantain raw vs. Ladyfinger

Plantain raw vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between plantain raw and ladyfinger

  • Plantain raw has more vitamin C; however, ladyfinger is richer in iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate.
  • Ladyfinger covers your daily cholesterol needs 74% more than plantain raw.
  • Plantain raw contains less saturated fat.

Specific food types used in this comparison are Plantains, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +208.3%
Contains more PotassiumPotassium +341.6%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1466.7%
Contains more IronIron +496.7%
Contains more CopperCopper +17.3%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +408.8%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +145.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +198.2%
Contains more Vitamin B1Vitamin B1 +446.2%
Contains more Vitamin B2Vitamin B2 +692.6%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B5Vitamin B5 +329.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.6mg 3.58mg 37%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.054mg 0.428mg 29%
Phosphorus 34mg 173mg 20%
Vitamin C 18.4mg 0mg 20%
Protein 1.3g 10.6g 19%
Vitamin B1 0.052mg 0.284mg 19%
Vitamin B5 0.26mg 1.116mg 17%
Folate 22µg 77µg 14%
Vitamin B6 0.299mg 0.122mg 14%
Fats 0.37g 9.1g 13%
Saturated fat 0.143g 3.022g 13%
Vitamin A 56µg 167µg 12%
Calories 122kcal 363kcal 12%
Potassium 499mg 113mg 11%
Manganese 0.24mg 10%
Zinc 0.14mg 1.14mg 9%
Carbs 31.89g 59.7g 9%
Polyunsaturated fat 0.069g 1.423g 9%
Monounsaturated fat 0.032g 3.745g 9%
Vitamin B3 0.686mg 2.104mg 9%
Sodium 4mg 147mg 6%
Magnesium 37mg 12mg 6%
Fiber 2.3g 1g 5%
Calcium 3mg 47mg 4%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Copper 0.081mg 0.095mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 58.7g N/A
Sugar 15g N/A
Tryptophan 0.015mg 0.133mg 0%
Threonine 0.034mg 0.467mg 0%
Isoleucine 0.036mg 0.516mg 0%
Leucine 0.059mg 0.861mg 0%
Lysine 0.06mg 0.679mg 0%
Methionine 0.017mg 0.268mg 0%
Phenylalanine 0.044mg 0.511mg 0%
Valine 0.046mg 0.579mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +234.8%
Contains more ProteinProtein +715.4%
Contains more FatsFats +2359.5%
Contains more CarbsCarbs +87.2%
~equal in Other ~1.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -95.3%
Contains more Mono. FatMonounsaturated fat +11603.1%
Contains more Poly. FatPolyunsaturated fat +1962.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.