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  6. Cornmeal vs. Ladyfinger

Cornmeal vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between cornmeal and ladyfinger

  • Cornmeal has more folate, vitamin B1, vitamin B3, fiber, and iron; however, ladyfinger is higher in vitamin B12, vitamin B5, and phosphorus.
  • Ladyfinger covers your daily cholesterol needs 74% more than cornmeal.
  • Ladyfinger contains 4 times less fiber than cornmeal. Cornmeal contains 3.9g of fiber, while ladyfinger contains 1g.
  • Cornmeal has less saturated fat.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 +166.7%
Contains more PotassiumPotassium +25.7%
Contains more IronIron +21.8%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1466.7%
Contains more CopperCopper +25%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +74.7%
Contains more ManganeseManganese +37.9%

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.
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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B3Vitamin B3 +136.1%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1418.2%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B5Vitamin B5 +365%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Folate 209µg 77µg 33%
Vitamin B12 0µg 0.75µg 31%
Starch 73.3g 30%
Vitamin B1 0.551mg 0.284mg 22%
Selenium 10.5µg 19%
Vitamin B5 0.24mg 1.116mg 18%
Vitamin B3 4.968mg 2.104mg 18%
Vitamin A 11µg 167µg 17%
Saturated fat 0.22g 3.022g 13%
Fiber 3.9g 1g 12%
Fats 1.75g 9.1g 11%
Phosphorus 99mg 173mg 11%
Iron 4.36mg 3.58mg 10%
Monounsaturated fat 0.39g 3.745g 8%
Carbs 79.45g 59.7g 7%
Protein 7.11g 10.6g 7%
Sodium 7mg 147mg 6%
Magnesium 32mg 12mg 5%
Vitamin B6 0.182mg 0.122mg 5%
Vitamin B2 0.382mg 0.428mg 4%
Zinc 0.66mg 1.14mg 4%
Calcium 3mg 47mg 4%
Polyunsaturated fat 0.828g 1.423g 4%
Manganese 0.174mg 0.24mg 3%
Copper 0.076mg 0.095mg 2%
Choline 8.6mg 2%
Vitamin E 0.12mg 1%
Potassium 142mg 113mg 1%
Calories 370kcal 363kcal 0%
Net carbs 75.55g 58.7g N/A
Sugar 1.61g N/A
Tryptophan 0.038mg 0.133mg 0%
Threonine 0.172mg 0.467mg 0%
Isoleucine 0.242mg 0.516mg 0%
Leucine 1.006mg 0.861mg 0%
Lysine 0.105mg 0.679mg 0%
Methionine 0.162mg 0.268mg 0%
Phenylalanine 0.366mg 0.511mg 0%
Valine 0.337mg 0.579mg 0%
Histidine 0.172mg 0.248mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 CarbsCarbs +33.1%
Contains more ProteinProtein +49.1%
Contains more FatsFats +420%
Contains more WaterWater +74.4%
Contains more OtherOther +115.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -92.7%
Contains more Mono. FatMonounsaturated fat +860.3%
Contains more Poly. FatPolyunsaturated fat +71.9%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.