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Ladyfinger vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and avocadoes

  • Ladyfinger has more iron, vitamin B1,2, vitamin B2, vitamin B1, and phosphorus; however, avocadoes are richer in fiber, vitamin C, potassium, and copper.
  • Ladyfinger covers your daily cholesterol needs 74% more than avocadoes.
  • Avocadoes contain less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Avocados, raw, all commercial varieties.

Infographic

Ladyfinger vs Avocado 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +291.7%
Contains more IronIron +550.9%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +232.7%
Contains more ManganeseManganese +69%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +329.2%
Contains more CopperCopper +100%
Contains less SodiumSodium -95.2%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +2285.7%
Contains more Vitamin B1Vitamin B1 +323.9%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +110.7%
~equal in Vitamin D ~0µg
~equal in Folate ~81µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +430%
Contains more CarbsCarbs +599.9%
Contains more FatsFats +61.1%
Contains more WaterWater +275.5%
Contains more OtherOther +43.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +161.7%
Contains more Poly. FatPolyunsaturated fat +27.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Avocado
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Avocado DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.55mg 38%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.13mg 23%
Fiber 1g 6.7g 23%
Vitamin K 21µg 18%
Vitamin A 167µg 7µg 18%
Vitamin B1 0.284mg 0.067mg 18%
Carbs 59.7g 8.53g 17%
Protein 10.6g 2g 17%
Phosphorus 173mg 52mg 17%
Monounsaturated fat 3.745g 9.799g 15%
Vitamin E 2.07mg 14%
Potassium 113mg 485mg 11%
Vitamin C 0mg 10mg 11%
Copper 0.095mg 0.19mg 11%
Vitamin B6 0.122mg 0.257mg 10%
Calories 363kcal 160kcal 10%
Fats 9.1g 14.66g 9%
Sodium 147mg 7mg 6%
Vitamin B5 1.116mg 1.389mg 5%
Zinc 1.14mg 0.64mg 5%
Saturated fat 3.022g 2.126g 4%
Manganese 0.24mg 0.142mg 4%
Calcium 47mg 12mg 4%
Magnesium 12mg 29mg 4%
Choline 14.2mg 3%
Polyunsaturated fat 1.423g 1.816g 3%
Vitamin B3 2.104mg 1.738mg 2%
Folate 77µg 81µg 1%
Selenium 0.4µg 1%
Net carbs 58.7g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.133mg 0.025mg 0%
Threonine 0.467mg 0.073mg 0%
Isoleucine 0.516mg 0.084mg 0%
Leucine 0.861mg 0.143mg 0%
Lysine 0.679mg 0.132mg 0%
Methionine 0.268mg 0.038mg 0%
Phenylalanine 0.511mg 0.097mg 0%
Valine 0.579mg 0.107mg 0%
Histidine 0.248mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Ladyfinger
32%
Avocado
Minerals Daily Need Coverage Score
35%
Ladyfinger
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 40)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.896g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.