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  6. Feta vs. Ladyfinger

Feta vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between feta and ladyfinger

  • Feta has more calcium, vitamin B12, vitamin B2, phosphorus, vitamin B6, and zinc; however, ladyfinger has more iron.
  • Feta's daily need coverage for saturated fat is 60% more.
  • Feta has 10 times more calcium than ladyfinger. Feta has 493mg of calcium, while ladyfinger has 47mg.
  • Ladyfinger is lower in sodium.

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

Infographic

Feta 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.
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +58.3%
Contains more CalciumCalcium +948.9%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +94.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +82.3%
Contains more IronIron +450.8%
Contains more CopperCopper +196.9%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +757.1%

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.
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin B12Vitamin B12 +125.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.6%
Contains more Vitamin B1Vitamin B1 +84.4%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more FolateFolate +140.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Ladyfinger DV% diff.
Saturated fat 14.946g 3.022g 54%
Calcium 493mg 47mg 45%
Cholesterol 89mg 221mg 44%
Vitamin B12 1.69µg 0.75µg 39%
Iron 0.65mg 3.58mg 37%
Sodium 917mg 147mg 33%
Vitamin B2 0.844mg 0.428mg 32%
Selenium 15µg 27%
Vitamin B6 0.424mg 0.122mg 23%
Phosphorus 337mg 173mg 23%
Carbs 4.09g 59.7g 19%
Fats 21.28g 9.1g 19%
Zinc 2.88mg 1.14mg 16%
Folate 32µg 77µg 11%
Vitamin B1 0.154mg 0.284mg 11%
Manganese 0.028mg 0.24mg 9%
Vitamin B3 0.991mg 2.104mg 7%
Copper 0.032mg 0.095mg 7%
Protein 14.21g 10.6g 7%
Polyunsaturated fat 0.591g 1.423g 6%
Calories 264kcal 363kcal 5%
Vitamin A 125µg 167µg 5%
Fiber 0g 1g 4%
Vitamin B5 0.967mg 1.116mg 3%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Monounsaturated fat 4.623g 3.745g 2%
Potassium 62mg 113mg 2%
Vitamin K 1.8µg 2%
Magnesium 19mg 12mg 2%
Vitamin D 16IU 2%
Vitamin E 0.18mg 1%
Net carbs 4.09g 58.7g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.133mg 0%
Threonine 0.637mg 0.467mg 0%
Isoleucine 0.803mg 0.516mg 0%
Leucine 1.395mg 0.861mg 0%
Lysine 1.219mg 0.679mg 0%
Methionine 0.368mg 0.268mg 0%
Phenylalanine 0.675mg 0.511mg 0%
Valine 1.065mg 0.579mg 0%
Histidine 0.397mg 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
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +34.1%
Contains more FatsFats +133.8%
Contains more WaterWater +183.2%
Contains more OtherOther +372.7%
Contains more CarbsCarbs +1359.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +23.4%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +140.8%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.