Dried fruit vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and ladyfinger

Dried fruit has more vitamin A, potassium, copper, and fiber; however, ladyfinger is higher in vitamin B12, vitamin B2, vitamin B1, and folate.
Ladyfinger covers your daily cholesterol needs 74% more than dried fruit.
Ladyfinger contains 10 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while ladyfinger contains 113mg.
Dried fruit has less saturated fat.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cookies, ladyfingers, without lemon juice and rind.

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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.

Dried fruit

Ladyfinger

Contains more MagnesiumMagnesium	+166.7%
Contains more CalciumCalcium	+17%
Contains more PotassiumPotassium	+928.3%
Contains more CopperCopper	+261.1%
Contains less SodiumSodium	-93.2%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+34.6%
Contains more ZincZinc	+192.3%
Contains more PhosphorusPhosphorus	+143.7%

~equal in Manganese ~0.24mg

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.

Dried fruit

Ladyfinger

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+23.1%
Contains more Vitamin B6Vitamin B6	+17.2%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+1793.3%
Contains more Vitamin B2Vitamin B2	+478.4%
Contains more Vitamin B5Vitamin B5	+116.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+670%

~equal in Vitamin A ~167µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	221mg	74%
Potassium	1162mg	113mg	31%
Vitamin B12	0µg	0.75µg	31%
Vitamin E	4.33mg		29%
Copper	0.343mg	0.095mg	28%
Vitamin B2	0.074mg	0.428mg	27%
Fiber	7.3g	1g	25%
Vitamin B1	0.015mg	0.284mg	22%
Folate	10µg	77µg	17%
Fructose	12.47g		16%
Phosphorus	71mg	173mg	15%
Saturated fat	0.017g	3.022g	14%
Protein	3.39g	10.6g	14%
Fats	0.51g	9.1g	13%
Iron	2.66mg	3.58mg	12%
Vitamin B5	0.516mg	1.116mg	12%
Monounsaturated fat	0.074g	3.745g	9%
Polyunsaturated fat	0.074g	1.423g	9%
Zinc	0.39mg	1.14mg	7%
Calories	241kcal	363kcal	6%
Sodium	10mg	147mg	6%
Magnesium	32mg	12mg	5%
Selenium	2.2µg		4%
Vitamin B3	2.589mg	2.104mg	3%
Vitamin K	3.1µg		3%
Choline	13.9mg		3%
Vitamin B6	0.143mg	0.122mg	2%
Vitamin C	1mg	0mg	1%
Vitamin A	180µg	167µg	1%
Calcium	55mg	47mg	1%
Carbs	62.64g	59.7g	1%
Net carbs	55.34g	58.7g	N/A
Sugar	53.44g		N/A
Starch	0.35g		0%
Manganese	0.235mg	0.24mg	0%
Tryptophan	0.016mg	0.133mg	0%
Threonine	0.073mg	0.467mg	0%
Isoleucine	0.063mg	0.516mg	0%
Leucine	0.105mg	0.861mg	0%
Lysine	0.083mg	0.679mg	0%
Methionine	0.015mg	0.268mg	0%
Phenylalanine	0.062mg	0.511mg	0%
Valine	0.078mg	0.579mg	0%
Histidine	0.047mg	0.248mg	0%
Omega-3 - EPA	0g	0.004g	N/A
Omega-3 - DHA	0g	0.036g	N/A